05/12/16

 In CrossFit

CrossFit

WOD
5 Rounds:
Min 1: 20/15 Cal Row
Min 2: 10 T2B
Min 3: 5 Strict HSPU
*Scale row to 15/10 Cal if not able to hit 20/15

 

LeanX

A. Every 90 seconds, for 15 minutes (10 sets):
10-12 RKBS (heavy)
10-12 Hand-Release Push-Ups

B. Every minute, on the minute, for 15 minutes:
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6-8 Strict Pull-Ups

 

Box News

Check out Coach Connie’s latest article on how to set yourself up for success in the gym with proper nutrition: Gut Check – How’s Your Nutrition?

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