Skill, Strength, Simple

Dec 17th, 2017

Category: CrossFit

Skill, Strength, Simple

Nate, Ring Support L-Sit – Goose Approved!

Weekly Benchmark/Strength Schedule – click here

Warm-up
2 Rounds
:30 work/:10 rest
1. Jump Rope
2. Windmills (Right Side)
3. Windmills (Left Side)
4. Kettlebell Swings

Strength
Bench Press
5-4-3-2-1
(use spotters!!)

WOD
15 Minute AMRAP
15 Kettlebell Swings (2,1.5)
30 Double Unders
15 Toes to Bar
30 Double unders

Level 2- 15 Double Unders (1.5/1)
Level 1 – 60 Singles (1/.5)

At Home WOD
3 Rounds
45 on : 15 off
Jumping Jacks
Burpees
Alternating Backwards Lunges
Bicycle Crunches

CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance WOD
Teams of 3 (2 Athletes Work, 1 Rests)
Athletes Switch Movements when B is Completed

AMRAP 12
A. Max Distance Row
B. 150ft Double OH KB Carry

Rest 2 Min

AMRAP 12
A. Max Ring Rows
B. 150ft KB Farmer’s Carry

Rest 2 Min

AMRAP 12
A. Max Burpees
B. 150ft Double KB Front Rack Carry

Cash Out
Max Plank Hold Time Trial

*There will be no Endurance Christmas Eve