Thursday, April 28th, 2016

April 28, 2016

CrossFit:

 

Skill/Strength:

Bench Press
5-5-5-3-3-3

 

 

 

WOD:

Row 2K - For time

 

Cash Out:

100 Abmat situps

 

 

 

 

Functional Fusion:

 

STATION A - Row

EMOM 8:  40 sec. easy / 20 sec. hard effort

*rest 2 min.*

 

STATION B - Wall Ball Shots (light weight)

EMOM 8:  40 sec. work / 20 sec. rest

*rest 2 min.*

 

STATION C - Kettlebell and Burpee

EMOM 8:  40 sec. easy KB swings / 20 sec. Burpees (AFAP)

 

Cash Out:  Tabata sit ups (:20 sec. on / :10 sec. off for 8 sets)

 

 

 

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