April 23, 2015

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: 4 Rounds for Time
Med Ball Run 200m (20/14)
20 Wall Balls (20/14)
*Must use same ball for each movement

CrossFit Prep
Lifts: Overhead Squat, BTN Jerk, Snatch Balance
Skill: Ring Work

CrossFit Endurance
WOD 1) Run 1000m/800m/400m/200m
*Rest 1 Minute Between Runs

WOD 2) 4 x 3 Minutes of Rowing for total meters

Incendia Stronman
WOD: Lift Heavy Sh*t