Wednesday, December 14, 2016

13
Dec

Wednesday, December 14, 2016

CROSSFIT

Skill –

10 min EMOM

3 Pull-Up Holds – Hold For 5 Sec

Strength –

Strict Shoulder Press

6 x 3 @ 75%

WOD –

10-9-8-7-6-5-4-3-2-1

Cals on Rower

Shoulder 2 Overhead (115/80)

Box Jump (24/20)

 

METABOLIC

1,000m row

-Then-

For time:

10-15-20-15-10

Kettlebell swings

Goblet squats

Push ups

Single leg deadlift (alternating)

Sit ups