Tuesday, April 12th, 2016

April 12, 2016

CrossFit:

 

Skill/Strength:

A.  4 X 10 Hip Extension

B.  4 X 10 Hollow Rock

 

WOD:

5 Rounds:
9 Thrusters (95/65)
9 Pullups

 

 

 

 

Functional Fusion:

 

"Tabata Style" :20 sec work, :10 sec rest 

 

:20 sec KB Swings (both hands) / :10 sec rest

:20 sec KB Swings (right arm only) / :10 sec rest

:20 sec KB Swings (left arm only) / :10 sec rest

:20 sec KB Swings (both hands) / :10 sec rest

:20 sec KB Clean & Press or Snatch (right arm only) / :10 sec rest

:20 sec KB Clean & Press or Snatch (left arm only) / :10 sec rest

:20 sec KB Swings (both hands) / :10 sec rest

:30 sec rest 

X 2 sets (8 min total)

 

Then:

 

:20 sec Hanging Bent Knee to a L-Sit Hang / :10 sec rest

:20 sec Hollow Body Hold / :10 sec rest

:20 sec Hanging Alternating Leg Kicks / :10 sec rest

:20 sec Front Plank Hold / :10 sec rest

:20 sec Knees to Elbow or Toes to Bar / :10 sec rest

:20 sec Sit ups or V-ups / :10 sec rest

:20 sec Front Plank Hold / :10 sec rest

:30 sec rest

X 2 sets (8 min total)

 

Repeat entire list again (32 min. total)

 

 

Please reload

  • White Twitter Icon
  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
CFIV

​©2008 - 2019 CrossFit Inland Valley LLC.

All rights reserved.​

crossfitinlandvalley.com