Monday, April 4th, 2016

April 4, 2016

CrossFit:

 

Skill/Strength:

Back Squat
5-5-5-5-5 @ 80% of 1RM

 

 

 

WOD:

"Annie"
50-40-30-20-10
Double-Unders
Abmat Situps

 

 

Functional Fusion:

 

PART 1: EMOM 10

 

EMOM x 10 MINUTES:
3 BURPEES + AMRAP KB THRUSTERS*

Score is total # KB THRUSTERS. If you make it to 100 REPS before 10 Minutes, you can stop!

 

REST 2 MINUTES

 

PART 2: EMOM 10

 

EMOM x 10 MINUTES:
5 BOX JUMPS/ STEP UPS + AMRAP KB SWINGS*
Score is total # KB SWINGS. IF you make it to 100 Reps before 10 Minutes, you can stop!

 

REST 2 MINUTES

 

PART 3: EMOM 10

 

EMOM x 10 MINUTES:
5 SIT UPS + AMRAP CALORIE ROW*
Score is total # OF CALORIES. IF you make it to 100 Calories before 10 Minutes, you can stop!

 

 

 

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