Tuesday, December 12, 2017

11
Dec

Tuesday, December 12, 2017

CROSSFIT

Skill

Pistols/Air Squat Practice

10 Min EMOM

-Pick a # of reps

-Pick scale of pistols

WOD

“Cindy”

20 Min AMRAP

5 Pull-Ups (Scale/Nov – Jumping or Ring Row)

10 Push-Ups (Scale/Nov – Push-Up on Knees)

15 Air Squats

(RX+ – “Mary” – 5 HSPU, 10 Pistols, 15 Pull-Ups)

 

BOOTCAMP

For Time: (10 min cap)

21-15-9

Dumbbell Thursters

Burpees

 

4 Rounds:

30 Sec Work/30 Sec Rest

Box Jumps

Kettlebell Swings

Abmat Sit-Ups

Jump Rope

Air Squats

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