June 5, 2014

Happy Birthday Chris H!

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: For Time
150 Wall Balls (choose load)
10 Push Ups
*Every time you break a set of wall balls, perform 10 push ups.
*Beginner 75-100/Intermediate 100-125/Advanced 150

CrossFit Endurance
WOD: Assessments for Max Effort
* 1-mile Run
* 10-minute AMRAP – Double Unders
* 1-minute Burpees
* 2-minute Hand Release Push Ups
* 2-minute Abmat Sit-Ups
* 2-minute Air Squats

CrossFit Prep
Lifts Learned: Deadlift, Sumo Deadlift High Pull, Med Ball Clean

Skills: Hollow Rock, Muscle Up