Wednesday, March 16th, 2016

March 16, 2016

CrossFit:

 

Skill/Strength:

Deadlift
5-5-5-3-3-3

 

WOD:

10-9-8-7-6-5-4-3-2-1
One-Arm KB Swing, R (53/36)
Situps
One-Arm KB Swing, L
Situps

 

 

 

 

 

 

Functional Fusion:

 

Station Rotation – ALT EMOM 12 / RUN RELAY / ALT EMOM 12 (32 min)

 

3 SETS:
MIN 1:  30 sec plank hold
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

 

REST 1 MINUTE

 

6 MINUTES AMRAP:
100 M RUN
10 SIT UPS

 

REST 1 MINUTE

 

3 SETS:
MIN 1: 30 sec plank hold
MIN 2: 10 BURPEES AFAP
MIN 3: 15 UB KB SWINGS
MIN 4: 40 DOUBLE UNDERS (Scale to reasonable / sustainable set or 80 Singles)

 

 

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