July 10, 2014

0

Happy Birthday Tory E and Eric K!

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: For Time
50 Double Unders
40 Kettlebell Swings (53/35)
30 Wall Balls (20/14)
20 Burpees
10 Hand Relesease Push Ups
20 Burpees
30 Wall Balls
40 Kettlebell Swings
50 Double Unders
*30 Minute Time Cap

CrossFit Prep
Lifts: Deadlift, Sumo Deadlift High Pull, Med Ball Cleans

Skills: Handstand Walks, Double Unders

CrossFit Endurance
Warm Up: 1 Mile Run

WOD: For Reps
“Tabata Thursday”

  • Tabata Row
  • Rest 1 Minute
  • Tabata Sit Ups
  • Rest 1 Minute
  • Tabata Push Ups
  • Rest 1 Minute
  • Tabata Double Unders

Post: Relay Run