Thursday, May 5th, 2016

CrossFit:

Single Leg Deadlift (use 2 kettlebells - adjust by elevating the surface from which you pull to provide a flat back) 4 X 6/leg

As many rounds as possible: 1 minute of 10 Double-Unders (20 singles) and 10 Situps - Rest :60 2 minutes of 10 Double-Unders (20 singles) and 10 Situps - Rest :60 3 minutes of 10 Double-Unders (20 singles) and 10 Situps - Rest :60 2 minutes of 10 Double-Unders (20 singles) and 10 Situps - Rest :60 1 minute of 10 Double-Unders (20 singles) and 10 Situps

Functional Fusion:

AMRAP 40 MINUTES – including self-timed rest:

50 Double Unders (150 singles) 500 M ROW

REST 1 MIN

40 KB SWINGS 400 M RUN

REST 1 MIN

30 WB SHOTS 30 BOX JUMP / STEP UPS

REST 1 MIN

20 MOUNTAIN CLIMBERS (10 EACH LEG) 20 BURPEES

#WOD #FunctionalFusion