August 17, 2016

August 17, 2016

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CrossFit
Warm Up
5 Minutes of:
Turkish Get Ups
*Stay Light and keep it clean (18-26# for the ladies, 26-35# for the gents)

WOD: For Reps
“Kettlebell Hell”
In 3 minutes complete:
25 KB Swings (53/35)
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time.
*Rest 5 minutes and repeat.

CrossFit 101
Warm-up
Mobility: Foam Roll Calves, Quads, Legs for 5 minutes, then:
1 Mile Assualt Bike, then:
5-10 minutes double under and rowing technique

WOD: For Time
“Double Trouble”
Row 500 m
100 Double Unders
Run 400 m
— Rest 5 Minutes —
Row 500m
100 Double Unders
Run 400m