Friday, February 19th, 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)