Monday, April 11th, 2016

April 11, 2016

CrossFit:

 

Skill/Strength:

Back Squat
3-3-3-1-1-1

(3's at 85% of 1RM, 1's at 95% of 1RM)

 

 

 

WOD:

10-9-8-7-6-5-4-3-2-1
Wallball (20/14)
Russian Swing (53/36)
V-Up

 

 

 

 

Functional Fusion:

 

AMRAP 8 minutes:

Jump rope - 100 singles or doubles

Kettlebell Push Press - 10 (5 each arm)

 

Rest 2 min./Rotate

 

AMRAP 8 minutes:

250 M Row

Jump Squats - 10

 

Rest 2 min./Rotate

 

AMRAP 8 minutes:

50' Shuttle Run (10' back, 20' back, 30' back, 40' back, 50' back)

Wall Ball Shots - 10

 

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