Friday, February 19th, 2016

February 19, 2016

 

 

CrossFit:

 

Skill/Strength:

Press 3 X 5

 

WOD:

5 Rounds:
Jog 100 meters, Sprint back 100 meters
5 cleans (cleans = squat cleans and go heavyish)
5 jerks

 

 

Functional Fusion:

 

Alt. EMOM 12:

Min. 1:  10 Cal row

Min. 2:  15 sit ups

Min. 3:  10 burpee (AFAP)

*If not able to complete row calories in under 45 sec. scale back cal by 1 or 2 cal.

 

Rest 2 min. and rotate

 

Alt. EMOM 12:

Min. 1:  15 KB swings

Min. 2:  15 box jumps/step ups

Min. 3:  10 burpees (AFAP)

 

Rest 2 min. and rotate

 

Alt. EMOM 12:

Min. 1:  40 sec jump rope / rest 20 sec.

Min. 2:  10 alt. jump lunge

Min. 3:  10 burpees (AFAP)

 

 

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