Friday, March 11th, 2016

March 11, 2016

CrossFit:

 

Skill/Strength:

Strict Pullups or Weighted Pullups
5-5-5-3-3-3

 

WOD:

10Mins. AMRAP:
125m run
5 Dips
10 Box Jumps
15 Wallballs (20/14)

 

 

 

 

Functional Fusion:

 

AMRAP 8:

250M Row

10 Jump squats

 

*Rest 2 min.*

 

AMRAP 8:

Jump Rope - 100 singles

10 Kettlebell Push Press (5 each arm)

 

*Rest 2 min.*

 

AMRAP 8:

50' Shuttle run (10' back, 20' back, 30' back, 40' back, 50' back)

10 Wall ball shots

 

Finisher:

Tabata Sit ups (20 sec work, 10 sec rest, 8 cycles)

 

 

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