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)