Thursday, September 7, 2017

6
Sep

Thursday, September 7, 2017

CROSSFIT

Skill –

Mobility- Hamstring &Shoulders

Strength –

Max Effort

500 M Row

OR/AND

1 Mile Run

WOD –

7 Min AMRAP

6 Toes 2 Bar (Scale/Novice – Knees to 90)

10 Slam Balls (RX + – 40/30, RX – 30/20, Scaled 20/15, Novice – Any Weight)

14 Lunges (Scale/Novice – Air Squats)

2 Min Rest

7 Min AMRAP

14 Lunges (Scale/Novice – Air Squats)

10 Slam Balls (RX + – 40/30, RX – 30/20, Scaled 20/15, Novice – Any Weight)

6 Toes 2 Bar (Scale/Novice – Knees to 90)

 

BRAVE-FIT

WOD –

50 Single Unders (crossfit does double unders)
150 Meter Row
100 Meter Run
100 Single Unders (crossfit does double unders)
300 Meter Row
200 Meter Run
200 Single Unders (crossfit does double unders)
600 Meter Row
400 Meter Run
100 Single Unders (crossfit does double unders)
300 Meter Row
200 Meter Run
50 Single Unders (crossfit does double unders)
150 Meter Row
100 Meter Run

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