Friday, February 26th, 2016

CrossFit:

3 rounds SLOWLY of: 21 Overhead squats (95/65) 21 GHD sit-ups 21 hip-back extensions

Take your time and perform each rep slowly and methodically.

Funcional Fusion:

Partner WOD:

Perform each partner ladder as "you go / I go"

Example: Partner 1 performs 1 pull-up and 1 sit-up, then Partner 2 does 1 and 1, Then P1 does 2 and 2, P2 does 2 and 2, continue until both have completed entire ladder, then move on to the next ladder.

Ladder #1 = 1-2-3-4-5-6-7-8-9-10 Pull-ups/Sit-ups

Ladder #2 = 10-9-8-7-6-5-4-3-2-1 Kettlebell swings/Box jump

Ladder #3 = 1-2-3-4-5-6-7-8-9-10 Wall Ball Shots/Burpees

Ladder #4 = 10-9-8-7-6-5-4-3-2-1 Sit-ups only

#WOD #FunctionalFusion