Wednesday, January 9, 2019

8
Jan

Wednesday, January 9, 2019

CROSSFIT

Skill –

6 Min Plank TABATA
-Front, R Side, L Side

Strength –

Floor Press
3 x 10 @ 50-70%

Superset

Strict Pull-Ups/Banded Strict
3 x 10

**complete 10 rep in as little sets as possible**

WOD –

3 Rounds For Time – (12 min cap)

250 M Row
15 Wall Balls
3 Over The Shoulders (Sandbag/D-Ball)
15 Wall Balls
3 Over The Shoulders (Sandbag/D-Ball)

L1: 300m, 20/14, 120/100
L2: 250m, 20/14, 100/80
L3: 250m, 14/10, 80/40
L4: 150m, 10/6, 40/30 Slamball

BOOTCAMP

Skill –

Review Movements

WOD

“Fithy Fifty” For Time:

50 Box jump
50 Jumping Pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 DB Push press
50 Sit-ups
50 Wall balls
50 Burpees
50 Single Unders


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