Wednesday, December 6, 2017

5
Dec

Wednesday, December 6, 2017

CROSSFIT

Skill

Kipping

-Hollow to Superman

-Hollow Rocks

-Shoulder Drive on Bar

-Kipping/Butterfly

WOD

“Filthy Fifty”

For Time:

  • 50 Box Jumps (RX – 24/20, Scaled – 20/16 or Step 24/20, Novice – Step Ups)
  • 50 Jumping Pull-Ups (Scaled/Novice – Ring Rows)
  • 50 American Kettlebell Swings (RX – 53/35, Scaled – 35/25, Novice – Lighter Weight)
  • 50 Walking Lunges
  • 50 Knees-to-Elbows (Scaled/Novice – Knees To 90)
  • 50 Push Press (RX – 45/35, Scaled/Novice – DB)
  • 50 Superman
  • 50 Wall Balls (RX – 20/14, Scaled – 20/10 to 9′, Novice – Any Weight/Height)
  • 50 Burpees
  • 50 Double-Unders/150 Singles

BOOTCAMP

4 Min TABATA

Jumping Air Squats w/ Dumbbells

Dumbbell Push Press

-1 Min Rest-

4 Min TABATA

Plank Hold

Abmat Sit-ups

-1 Min Rest-

4 Min TABATA

Jump Rope

Mountain Climbers

 

-Then-

 

20 Min AMRAP

300 M Row

10 Burpees

15 Dumbbell Thrusters

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