Wednesday, April 27th, 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.)