December 4, 2014

CrossFit/Competitor
REST DAY!

CrossFit 101
Skill: Take 15 Minutes to work on skills

WOD: For Time
21-15-9
Burpee
Kettlebell Swings (53/35)
Sit Ups

Endurance
WOD: Coach Don’s Choice

Prep
Lifts: Push Press, Jerk, Jerk Balance

Skills: Ring and Bar Kipping

Barbell
1) Pressing, Heaving Snatch Balances

2) Tabata GHD Sit Ups