Wednesday, November 2, 2016

1
Nov

Wednesday, November 2, 2016

CROSSFIT

Skill –

Kipping/Butterfly Practice

Strength –

Push Press

Heavy Double

(find your 2 rep max on push press)

WOD –

Rowing “Nancy”

5 Rounds

500 m Row

15 Overhead Squats (95/65)

 

METABOLIC

5 rounds

10 slam balls

10 air squats

10 kettle bell swings

10 sit ups

10 mountain climbers

Then

3 rounds

10 Wipers

10 toe touches

10 bicycle toe touches