Tuesday, February 2nd, 2016

CrossFit:
Skill/Strength:
Jerk 3 -3 -3 - 3
WOD:
For Time: (Time Cap = 20 min)
15 Shoulder to overhead (135/95)
15 Pull ups
30 Double unders (90 singles)
12 Shoulder to overhead
12 Pull ups
30 Double unders
9 Shoulder to overhead
9 Pull ups
30 Double unders
6 Shoulder to overhead
6 Pull ups
30 Double unders
3 Shoulder to overhead
3 Pull ups
30 Double unders
Functional Fusion:
"Tabata Style" :20 sec work/:10 sec rest (36 minute workout incld. rest)
(0:00 - 8:00)
BLOCK 1 = Perform 2 sets, 8 min total
Jump rope + Alternating lunge
Jump rope + Air squats
Jump rope + Mountain climbers
Jump rope + Burpees
(8:00 - 9:00)
Rest 1 min
(9:00 - 17:00)
BLOCK 2 = Perform 2 sets, 8 min total
Jump rope + Sit ups
Jump rope + Sit ups
Jump rope + Push ups
Jump rope + Push ups
(17:00 - 18:00)
Rest 1 min
(18:00 - 36:00)
Repeat Blocks 1 and 2