Friday, March 25th, 2016

March 24, 2016

CrossFit:

 

Skill/Strength:

Press 3X5

 

WOD:

125 Meter Sprint

 

5 Rounds:
5 Deadlift (225/155)
10 Knees-To-Elbow

 

125 Meter Sprint

 

 

Functional Fusion:

 

5 Station Rotations - 5 x 5 min EMOMS

(Finish each minute with easy kettlebell swings)

 

STATION A:  7 Squats, 6 Situps, 5 Jump tucks, 

Rest 2 min./rotate

 

STATION B:  3 Burpees, 4 Hollow rocks, 5 Jump tucks

Rest 2 min./ rotate

 

STATION C:  6 Lunges, 6 Ketlebell push press (3 each arm), 4 Goblet squats

Rest 2 min./rotate

 

STATION D:  6 Kettlebell Bent-over rows, 6 Mountain climbers, 3 pushups

Rest 2 min./rotate

 

STATION E:  30 sec Plank hold

 

 

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