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.)

#WOD #FunctionalFusion