CrossFit – Thu, Jan 15
Warm Up
Core Work (5 Rounds for reps)
For Time:
5 Rounds of:
30 Pike and Taps
30 Tucks
30 Leg Overs
30 Rock and Sits
30 Russian Twist
30 Sec Plank Hold
*All movements are performed with a 20/14 lb wall ball
*Rest 1 min between rounds
See movements on coaches notes!
METCON (Time)
In Teams of two perform:
For time
30-27-24-21-18-15-12-9-6-3
Cal Row
Burpees over Rower
*Split reps how ever you want, only one person works on the reps at a time.
*Person not working must be holding a sand bag 100/70 lbs
Three sets of:
100m Jogg
5 Burpees