Monday, July 11th, 2016

July 11, 2016

CrossFit:

 

"CrossFit Total"

 

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 

 

 

 

Functional Fusion:

 

IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it. Then P1 does next exercise, then P2 does it. Complete AMRAP in time given.

 

STATION 1: 8 MIN AMRAP
15 MOUNTAIN CLIMBERS (15 each leg, 30 total)
BOX JUMP / STEP OVERS – 10

 

REST 2 MIN

 

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

 

REST 2 MIN

 

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

 

REST 2 MIN

 

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

 

 

 

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