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PR Fitness has changed their name, thank you for following us and hope still have you following us,

New blog is on the new CrossFit Diligence website:
www.Crossfitdiligence.com

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TUESDAY 6/26

*5x
-100m row sprint
-50 DU/ 100 jump rope

*10rds for time
-15 GHD sit ups
-20 single arm DB walking lunges
-150m run

MONDAY 6/25

*1 mile run

*skill practice

*20min AMRAP
-5 push press
-10 KB swings
-15 burpees

SATURDAY 6/23

*warm up

*team wod
-30min cap
Start off w/ 10cal row and 2 sets each of
-20 box jumps
-20 wall balls
-20 thrusters
-200m sand bag runs
W/ a 200m ru. After each movement

FRIDAY 7/22

*1 mile run

*barbell complex
-high hang clean sq
-hang clean sq
-clean sq
-push press/ push jerk/ split jerk

*3x sprints

WEDNESDAY 6/20

*5rds warm up
-30 BW squats
-200m run

*Elizabeth 21-15-9
-clean
-ring dips

*5x burpee broad jumps

Tuesday 6/19

*10 jump rope /DU practice

*nicole 20min AMRAP
-400m run
-amrap pull ups

*ISO abs