30
Apr
Monday, May 1, 2017
CROSSFIT
Skill –
Kipping Practice
8 Min EMOM
5-8 Kips/min (bar or ring)
Strength –
5 Sets – Increasing Weight Each Set
1 Push Press & 1 Push Jerk
WOD –
3 Rounds For Time:
10 Clean & Jerks (RX – 135/95; Scale 1 – 95/65; Scale 2 – 65/35)
3 Rounds of “Cindy”
5 Pull-Ups (RX – Regular; Scale 1 – Jumping Pull-Ups w/ Kip Motion; Scale 2 – Ring Rows)
10 Push-Ups (RX & Scale 1 – Regular; Scale 2 – Modified Push-Up)
15 Air Squats (all levels)
METABOLIC
12 Min AMRAP (Tester WOD)
5 Burpees
10 Box Jumps
15 Sit-Ups
5 Min Rest
3 Rounds For Time
200 M Run
20 Air Squats