January 28, 2016

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: For Time
21 Wall Balls
42 AbMat Sit Ups
15 Wall Balls
30 Sit Ups
9 Wall Balls
18 Sit Ups

Rest 5:00

3 Rounds:
15 Wall Balls
10 Calories – Assault Bike

Rest 5:00

2 Rounds:
50 Double Unders
25 Wall Balls
*Post total time including rest

CrossFit Teens
Coach’s Choice

Incendia Strongman
WOD: For Time
400m Double KB Front Rack Carry (53/35)
Rx+ (70/53)
3 stone/sandbag ground to shoulder penalty per drop. AHAP

Skill: Stone Loading Work

Incendia Endurance
WOD: AMRAP x 20:00
300m Sprint (each)
25m Partner Sled Push (each)
*Partner WOD