10/29/14

Wednesday October 29th

 

Warm Up:           10 Jumping Jacks

                                10 Crossfit Jumping Jacks

                                10 Push Ups

                                10 ring Rows

                                10 PVC Pass Through

 

Skill:                       Hollow Body Rocks/Hold

 

Strength:             Complete 5 Sets of:

  •                                 5 Weighted Pull Ups
  •                                 10 Weighted Push Ups *As Heavy As Possible while completing all reps.

WOD:                    6 Minute AMRAP

  •                                 400 Meter Run (3 laps)
  •                                 40 Jump Lunges
  •                                 ***Rest 1 Minute***

                               6 Minute AMRAP

  •                                 400 Meter Run
  •                                 30 AMSU
  •                                 ***Rest 1 Minute***

                               6 Mnute AMRAP

  •                                 400 Meter Run
  •                                 20 Burpees

Cash Out: 40 Plank to elbow Planks alternating lead arm

Challenge of the Week!!!

Max Distance Handstand Walk