Friday, May 20th, 2016

CrossFit:

Skill/Strength:

Overhead Squat 3-3-3-1-1-1

WOD:

21-15-9 Front Squat (95/65) Pullup 400 meter run

Functional Fusion:

15 MINUTES: WORK / REST is: :40 SEC ON / :20 SEC OFF for each exercise

JUMP ROPE KB PUSH PRESS

HOLD (Hollow Body) JUMP ROPE

KB THRUSTER HOLD (Hollow Body) JUMP ROPE BURPEES HOLD (Hollow Body) JUMP ROPE KB ALT. LUNGES HOLD (Hollow Body) JUMP ROPE KB ALT. SINGLE ARM SNATCHES HOLD (Hollow Body)

REST 2 MINUTES

x 2 COMPLETE CYCLES (32 MINUTES)

#WOD #FunctionalFusion