Max UnBroken

Apr 28th, 2019

Category: CrossFit

Max UnBroken

Danny V

Benchmark/Strength Schedule – Click Here

Warm-up
Partner Up!
P1- 15/12 Cal Ski
P2- Max Wallballs
Switch
P1- 15/12 Cal Ski
P2- Max 11’ Wallballs
Switch
P1- 15/12 Cal SKi
P2- Max 2-for-1 Wallballs
Switch

If there are not enough Ski Ergs…
Row Sub- 18/15
Bike Sub- 12/10
Run- 200m

Strength
Back Squat
3-3-3-3-3

WOD
3 Rounds
30/25 Calorie Ski
Max Unbroken Wallballs

-You cannot drop the ball or rest in the standing position. “Resting” in the bottom of an active squat while holding the ball is allowed but ideally should not be done intentionally.

Score=total time and total wallballs

Level 1- 20/15 Ski

If there are not enough Ski Ergs…
Row Sub- 40/35
Bike Sub- 25/20
Run- 400m
CFS Endurance Sunday – Southie Orange 10AM

Endurance Wod – 10AM in Southie Orange
Earn Your Rest
3 Rounds
In 10 Minutes
Row 500m
20 KB Lunges (total) (53/35)
20 Burpees
20 SA KB Swings
500m Row
Only Scale (to 450m) if you can’t row 500m in 2:05 or less

At Home WOD
3 Rounds
5:00 Run
3:00 Burpees
1:00 Rest

World’s Greatest Stretch – 2:00 x Side
Kneeling Overhead Prayer Stretch – 1:30 Total
Downward Dog – 1:00 Total