Thursday, November 16, 2017

16
Nov

Thursday, November 16, 2017

CROSSFIT

Skill

TABATA- 6 minutes (alt movements)

Heel Touches

Planks

Strength

G.O.A.T. – (Pick a movement to work on)

Complete 3 sets of 10

Pick 2:

  • Handstand work- HSPUs /handstand holds/wall walks
  • Pistols
  • Single or Double Unders
  • Turkish Get Ups
  • Strict Press
  • Rope Climbs

WOD –

7 Min AMRAP

5 Burpees

10 Russian Kettlebell Swings (RX – 53/35, Scaled – 44/ 25, Novice – Any Weight)

15 Double Unders/30 Singles

Cash-Out:

Max effort bar hang (any way)

 

BOOTCAMP

Skill –

Rope Climbs

Partner WOD:
Partner A does a set number (as noted) and Partner B will do movement stated until A is done, then they will switch.

20 Min AMRAP

A – 15 Squat Jumps
B – Wall Sit

A – 15 Leg lifts
B – Push Ups

A – 15 Walkouts (inchworm without the push up)
B – Plank Holds

A – 15 DB Thrusters
B – Single Unders or Plate Jumps

A – 15 Ring Rows
B – Mountain Climbers

 

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