Tuesday, March 1st, 2016

Medball situp throw

CrossFit:

WOD:

21-18-15-12-9-6-3 kettlebell swing (53/36) medball situp throw (20/14)

Functional Fusion:

Perform each movement "Tabata Style"

(:20 sec. work / :10 sec. rest)

Complete each "Block" with 1 minute rest between Blocks

Block 1:

4 X Kettlebell swings

4 X Hollow body hold

Rest 1 min.

Block 2:

4 X Kettlebell swings

4 X Sit ups

Rest 1 min.

Block 3:

4 X Kettlebell swings

4 X Hanging alternating leg kicks

Rest 1 min.

Block 4:

4 X Kettlebell swings

4 X No push up burpee

Rest 1 min.

Block 5:

4 X Kettlebell swings

4 X Mountain climbers

Rest 1 min.

Block 6:

4 X Kettlebell swings

4 X Front plank holds