Monday, April 11th, 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