Friday, May 13th, 2016

CrossFit:

Skill/Strength:

Overhead Squat 5-5-5-3-3-3

WOD:

10-8-6-4-2 Hang Power Snatch Lunge w/ barbell resting on back Burpee

Functional Fusion:

CARDIO KETTLEBELLS

Complete this program 2 X through for a 44 min. program.

STATION A: Cardio Kettlebell (light weight)

:30 2-arm russian swings / :30 rest

:30 R-arm russian swing / :30 rest

:30 L-arm russian swing / :30 rest

:30 KB around the body / :30 rest

:30 2-arm russian swings / :30 rest

:30 R-arm russian swing / :30 rest

:30 L-arm russian swing / :30 rest

:30 KB around the body / :30 rest

+ 90 sec. max effort plank hold

+ 90 sec. rest/rotation

STATION B: Cardio Kettlebell (light weight)

:30 R-arm KB clean & push press / :30 rest

:30 L-arm KB clean & push press / :30 rest

:30 KB Goblet squats / :30 rest

:30 KB half moons / :30 rest

30 R-arm KB clean & push press / :30 rest

:30 L-arm KB clean & push press / :30 rest

:30 KB Goblet squats / :30 rest

:30 KB half moons / :30 rest

+ 90 sec. max effort plank hold

+ 90 sec. rest/rotation

#WOD #FunctionalFusion