Wednesday, October 12, 2016

11
Oct

Wednesday, October 12, 2016

CROSSFIT

Skill –

3 Rounds

Max Strict Pull-ups/Banded Pull-ups/Ring Rows

Strength –

Strict Press

5 x 5 @ 75%

WOD –

4 Rounds

5 Min Work/1 Min Rest

400 M Run

21 Toes To Bar

21 Box Jumps

Max Effort Shoulder To Overheads (95/65)

 

METABOLIC

5 Rounds

200 m Run

10 Air Squats

10 Dumbbell Shoulder to Overhead

10 Slam Ball SLAMS

10 Sit Ups

THEN

Slam Ball Abs

3 Rounds

10 Slam Ball Wipers

10 Slam Ball Toe Touches

10 Slam Ball Bicycles