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)