Friday, March 25th, 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