Tuesday, January 19th, 2016

January 19, 2016

CrossFit WOD:

 

A.  3 X 5 Pendlay Row 

 

B.  3 X :45 sec. Plank Hold

 

For Time:

21 Front Squats (135/95)
9 Handstand Pushups
1 200 M Run
15 Front Squats (135/95)
15 Handstand Pushups
1 200 M Run
9 Front Squats (135/95)
21 Handstand Pushups
1 200 M Run

 

 

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Functional Fusion:

 

10 Minute AMRAP:

5X10 M shuttle run

50 mountain climbers

500 M row

 

*Rest 2 min.*

 

10 Minute AMRAP:

100 Jumping Jacks

5X10 M shuttle run

30 sit ups

 

*Rest 2 min.*

 

10 Minute AMRAP:

50 KB swings (light)

50 box step ups

5x10 M shuttle run

 

 

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