Wednesday, April 27th, 2016

April 27, 2016

CrossFit:

 

Skill/Strength:

Front Squat
5-5-5-5

(75% of 1 RM)

 

 

 

WOD:

400 meter run
12 Toes-To-Bar
24 Overhead Walking Lunges
48 Double-Unders
400 meter run
48 Double-Unders
24 Overhead Walking Lunges
12 Toes-To-Bar
400 meter run

 

 

 

 

Functional Fusion:

 

A.  AMRAP Ladder in 10 minutes

     1 X 10 M shuttle run + 1 burpee

     2 X 10 M shuttle run + 2 burpees

     3 X 10 M shuttle run + 3 burpees

     continue pattern for 10 min.

 

*Rest 2 min.*

 

B.  Tabata Situps (:20 on / :10 off X 8 sets = 4 min.)

 

*Rest 2 min.*

 

C.  AMRAP Ladder in 10 minutes

     2 X KB Swings + 2 box jump/step

     4 X KB Swings + 4 box jump/step

     6 X KB Swings + 6 box jump/step

     continue pattern for 10 min.

 

*Rest 2 min.*

 

D.  Tabata Front Plank Holds (:20 on / :10 off X 8 sets = 4 min.)

 

 

 

 

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