Wednesday, June 1st, 2016

CrossFit:

Skill/Strength:

Back Squat 3-3-3-1-1-1

WOD:

4 Rounds 20 Russian Swings (53/36) 15 Box Jumps (24/20) 10 Pushups

Functional Fusion:

Alt. EMOM 12:

Min. 1: 10 Cal row

Min. 2: 15 sit ups

Min. 3: 10 burpee (AFAP)

*If not able to complete row calories in under 45 sec. scale back cal by 1 or 2 cal.

Rest 2 min. and rotate

Alt. EMOM 12:

Min. 1: 15 KB swings

Min. 2: 15 box jumps/step ups

Min. 3: 10 burpees (AFAP)

Rest 2 min. and rotate

Alt. EMOM 12:

Min. 1: 40 sec jump rope / rest 20 sec.

Min. 2: 10 alt. jump lunge

Min. 3: 10 burpees (AFAP)

#WOD #FunctionalFusion