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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 10th May 2019

Today's Training


Every minute on the minute for 15 minutes:
1) 30 seconds Muscle Ups/Pull Ups/Ring Rows
2) 30 seconds Press Ups/Handstand Press Ups
3) 30 seconds V-Sits/Tuck Ups/Sit Ups
3 rounds for max reps
1 minute On/30 seconds Off:
Burpee Pull Ups
DB Step Overs 2 x 20/15kg, 24/20"
Calorie Row, Ski or Bike

Barbell Club at 6pm

Clean - Work up to heavy double


Front Squat 4x3 @80-90%


Strength Training at 7pm

Back and Biceps


A) 4 sets:
Deadlift x 8
Rest 2-3minutes


B) 4 sets:
Bent Over Row x 10
DB Russian Twist x 10 each side
Rest 90 seconds


C) 5 minutes of DB Renegade Rows (No Press Up)
Every break perform 10 Tuck Ups

Endurance Training at 8pm

30 minute Ladder:
1,2,3,4, etc.
Devils press
2,4,6,8, etc.
Toes to bar
3,6,9,12, etc.
Cal bike/row/ski
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