Friday, July 1st, 2016

CrossFit:

Skill/Strength:

a) 4 x 5 Deadlifts *Rest 2 Minutes

b) 4 x Max Effort Handstand Pushups/Piked Handstand Pushups on Box/Strict Dumbbell Press *Rest 2 minutes

WOD: 5 Minute AMRAP: 10 Push Press (115/75) 15 Kettlebell Swings (53/36) *Rest 2 Minutes

5 Minute AMRAP: 5 Knees-to-Elbows 10 Box Jumps (24/20)

Functional Fusion:

For time:

100 Jump rope (singles)

21 Knees-to-elbows

50 Pushups

15 L-pullups

100 Jump rope (singles)

15 Knees-to-elbows

35 Pushups

12 L-pullups

100 Jump rope (singles)

12 Knees-to-elbows

20 Pushups

9 L-pullups