Thursday, November 17, 2016

CrossFit

Strength:

*Kipping Skill Work*
4X5 Low Bar Kipping Pullups

WOD:

5 Rounds – Each for time
50 Dus (scale to 30, 20 or singles)
10 OH Lunges with Med Ball
10 Med Ball Cleans + WBS
10 OH Lunges with Med Ball

Endurance

Strength:

9 min Running Skill EMOM
1: 30 DU/50 SU
2: 20m A/B/C Skips
3: 20m Banded Accelerations

WOD:

5 rds:
Row 90sec at moderate pace
Row 30sec at fast pace
Row 60sec at easy pace
Row 15sec at sprint pace
Rest 1 min
*Each round, sub one row interval with a run interval*

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