Bottoms Up Sunday Funday

Apr 22nd, 2018

Category: CrossFit

Bottoms Up Sunday Funday

Tony

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
90 Seconds- Max Burpee Pull Ups
Then, 2 Rounds
50′ Bottoms Up Kettlebell Walk (R)
10 Single Arm Press per side
50′ Bottoms Up Kettlebell Walk (L)
5 Windmills per side

Strength
8-6-4-2
Strict Press
Strict Pull-up

WOD
10-8-6-4-2
Burpee Pull-ups
50 ft goblet Lunge (2,1.5)*

Level 2- (1.5,1)
Level 1- (1,0.75)

*Perform the lunges after each round for a total of 5 rounds.

CFS Endurance Sunday – Southie Orange 10AM

Sprint Ladder
4 x 200m Sprint

Partner Relay Run
4 Loops Per Team (Partners Alt. Loops)

Endurance EMOM WOD
21-15-9
Row Cals
Box Jumps
KB Swings
*EMOM 100m Sprint

AT HOME WOD
21-18-15-12-9-6-3
Air Squats
Plank Ups
Bicycle Crunches