Wednesday, May 10, 2017

9
May

Wednesday, May 10, 2017

CROSSFIT

Skill

Kipping

6 Min EMOM

5-7 Kips/Min

Strength

Superset

4 x 10 @ moderate weight (should be able to complete each set unbroken)

Floor Press

Bent Over Rows

WOD

8 Min AMRAP

3-6-9-12-15 …..

Thursters (RX – 95/65; Scale 1 – 65/45; Scale 2 – 45/35)

Pull-Ups (RX – Pull-Ups; Scale 1 – Jumping Pull-ups w/ kip; Scale 2 – Ring Rows)

4 Min Rest

For Time

10-8-6-4-2

Push-Ups (Scale to Push-Ups on Knees)

Toes 2 Bar (RX – T2B; Scale 1 – Knees to chest/90; Scale 2 – knees as high as possible)

 

METABOLIC

10 MiN AMRAP

10 Slam Balls

10 Box Steps

10 Burpees

2 Min Rest

8 Min AMRAP

8 Slam Balls

8 Box Steps

8 Burpees

2 Min Rest

6 Min AMRAP

6 Slam Balls

6 Box Steps

6 Burpees

THEN

3 Rounds Over Slam Balls

10 Floor Wipers

10 Toe Taps

10 Bicycle Taps