Wednesday, March 23rd, 2016

March 23, 2016

CrossFit:

 

Skill/Strength:

Power Clean
5X3

 

 

 

WOD:

12Mins. AMRAP:
250 M Row

10 Front Rack Lunge (135/95) (Lunge in place,  5 Each leg)
7 Handstand Pushups

 

 

 

Functional Fustion:

 

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

 

 

 

 

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