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TUESDAY 2/10/15

583CrossFit WOD
DYNAMIC WARM UP
Jump Rope 3 mins
Mobility
KB Warm Up Coach Choice

STRENGTH
In 10 Mins complete:

3 Sets of Max Strict Reps Pull ups
2 Sets of 3 (or 6 reps total) Flex Arm Hangs

METCON
Teams of three complete:
5 Rounds:

40 DB or KB Thrusters (M-35#/ W-25#)
40 Burpee Box Jumps 20″ for all
40 Kipping Pull ups

*EMOTM 10 V-Ups

 

20 min cap

 

BootCamp WOD
CONDITIONING WOD #1

For Time
30-20-10

Pull Ups
Waiter Walking Lunges (1,2,3…)
Hi Lo Planks (1,2,3…)

*1 min in plank of any kind b/w rounds of 30 and 20 and 20 and 10.
CONDITIONING WOD #2
For Time

30-20-10

Ball Slams
Sit Up + Press
Goblet Squats

*1 min in plank of any kind b/w rounds of 30 and 20 and 20 and 10

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