Monday, March 21st, 2016

CrossFit:

Skill/Strength:

Good Mornings 3 X 8

WOD:

400 meter run

21-15-9
Front Squat

42-30-18
Lateral Jump (over bar)

400 meter run

Functional Fusion:

Station 1:  AMRAP 6

1 min Row

12 Burpees over the rower

*Rest 2 min*

Station 2:  AMRAP 6

1 min Tire flips

12 Pushups

*Rest 2 min*

Station 3:  AMRAP 6

1 min jump rope (singles)

12 Wall ball shots

*Rest 2 min*

Station 4:  AMRAP 6

1 min Battle ropes

24 Walking lunges (12 each leg)