Wednesday, February 17th, 2016

February 17, 2016

 Next week on Friday the 26th it all begins!!!!!

 

CrossFit:

 

Skill/Strength:

Back Squat 3 X 5

 

WOD:

10-9-8-7-6-5-4-3-2-1
KB Clean and Jerk (each arm)
KB Swing
KB Goblet Squat

 

*RX weight for KB = 53/36

 

 

Functional Fusion:

 

Station Rotation EMOM (:40 sec work / :20 sec rest - rotate)

 

STATION 1:  Row (go hard!)

STATION 2:  Box jump / step ups

STATION 3:  Burpees

STATION 4:  KB Thrusters

STATION 5:  Hollow body hold

STATION 6:  Rest 1 min.

 

X 5 Sets

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