Thursday, January 4, 2017

4
Jan

Thursday, January 4, 2017

CROSSFIT

Skill –

Planks

-Accumulate 4 Min of Planks

Strength –

Push Press

Find 5 Rep Max

-Then-

4 x 5 at 90% Of That Max

WOD –

12 Min – Max Reps

1 Min – Box Jumps
1 Min – Wall Balls
1 Min – Russian KBS
1 Min – Box Jumps
1 Min – of Wall balls
1 Min –  Russian KBS
1 Min – Box Jumps
1 Min – Wall Balls
1 Min – Russian KBS

 

BOOTCAMP

For Time:

30 – 25 – 20 – 15 – 10 – 5

Calories on bike or rower
Russian Kettlebell Swings
Jumping Pull-ups

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