Friday, March 4th, 2016

March 4, 2016

CrossFit:

 

Skill/Strength:

5 x 5 Back Squat  (80-85%)

 

WOD:

Max Distance Row in 2 Minutes x 3 attempts.  

Rest as needed between rounds.

 

 

 

 

Functional Fusion:

 

"Tabata Style"

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

 

Block A = 0:00-4:00:  Kettlebell swings (8 sets)

                 4:00-6:00:  Sit ups (4 sets)

                 6:00-8:00:  Hollow body holds (4 sets)

                 8:00-9:00:  Rest

 

Block B = 9:00-13:00:  Alternating Kettlebell snatch (8 sets)

                 13:00-15:00:  Push ups (4 sets)

                 15:00-17:00:  Front plank hold (4 sets)

                 17:00-18:00:  Rest

 

Block C = 18:00-27:00:  Repeat Block A

                  27:00-36:00:  Repeat Block B   

 

 

 

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