Friday, January 29th, 2016

January 29, 2016

CrossFit:

 

Skill/Strength:

A.  3 X 30 sec. L-sit

B.  3 X 15 Hip extention

 

WOD:

For Time:

50 Wallball shots (20/14)

40 Double unders

30 Kettlebell swings

20 Lunging waiter's walk

10 Box Jumps

 

 

- - - - - - - - - - - - - - - - - - - - - - - - - -

 

Functional Fusion:

 

"Tabata Style"

(:20 sec. work/ :10 sec. rest)

 

Block A = 0:00-4:00:  Kettlebell swings (8 sets)

                 4:00-6:00:  Sit ups (4 sets)

                 6:00-8:00:  Hollow body holds (4 sets)

                 8:00-9:00:  Rest

 

Block B = 9:00-13:00:  Alternating Kettlebell snatch (8 sets)

                 13:00-15:00:  Push ups (4 sets)

                 15:00-17:00:  Front plank hold (4 sets)

                 17:00-18:00:  Rest

 

Block C = 18:00-27:00:  Repeat Block A

                  27:00-36:00:  Repeat Block B   

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