Monday, February 1st, 2016

I'm a competitor, are you????

CrossFit:

Skill/Strength:

Front Squat 5 X 3

WOD:

15 minute AMRAP:

400M Run

15 Wallball shots

Functional Fusion:

5 min at each station X 5 stations - Rest 1 min between stations

Station 1 = Row :30 sec max effort, :30 sec easy row/recovery

Rest 1 min

Station 2 = :30 sec push ups, :30 sec plank hold

Rest 1 min

Station 3 = :30 sec max effort jump rope, :30 sec easy recovery

Rest 1 min

Station 4 = :30 sec max effort sit ups, :30 sec hollow body hold

Rest 1 min

Station 5 = :30 sec box jump/step up, :30 sec hand stand push up (pike off ground or box)

#WOD #FunctionalFusion

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