Wednesday, November 30, 2016

29
Nov

Wednesday, November 30, 2016

CROSSFIT

Skill –

Pistol Practice

Strength –

Back Squat

5 x 3 @ 65% (3 Sec Pause @ Bottom)

WOD –

10 Min AMRAP

15 KB Swings

12 Plate Walking Lunges (53/35)

10 Sit-Ups

12 Plate Walking Lunges (53/35)

 

METABOLIC
10 AMRAP –
10 slam balls
10 push ups
10 russian twists
-rest 2 minutes-
8 AMRAP
8 slam balls
8 push ups
8 russian twists
-rest 2 minutes-
6 AMRAP
6 slam balls
6 push ups
6 russian twists