Friday, January 29th, 2016

CrossFit:

Skill/Strength:

A. 3 X 30 sec. L-sit

B. 3 X 15 Hip extention

WOD:

For Time:

50 Wallball shots (20/14)

40 Double unders

30 Kettlebell swings

20 Lunging waiter's walk

10 Box Jumps

- - - - - - - - - - - - - - - - - - - - - - - - - -

Functional Fusion:

"Tabata Style"

(:20 sec. work/ :10 sec. rest)

Block A = 0:00-4:00: Kettlebell swings (8 sets)

4:00-6:00: Sit ups (4 sets)

6:00-8:00: Hollow body holds (4 sets)

8:00-9:00: Rest

Block B = 9:00-13:00: Alternating Kettlebell snatch (8 sets)

13:00-15:00: Push ups (4 sets)

15:00-17:00: Front plank hold (4 sets)

17:00-18:00: Rest

Block C = 18:00-27:00: Repeat Block A

27:00-36:00: Repeat Block B