Swinger’s Club – CFS

Oct 29th, 2017

Category: CrossFit

Swinger’s Club – CFS

Eddie

Warm Up
AMRAP 8
12/10 Calorie Bike
7 Strict Toes to Bar
7 Single Arm KB Thruster (each side)
14 Kettlebell Swings

Strength
Thruster
3-3-3-3-3

WOD
4 Rounds
20 Kettlebell Swings (2,1.5)
15 Calorie Bike
10 Toes to Bar

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

Endurance WOD – 10Am Southie Oranage
In 6 Minutes
200m Run (To Start and at Minute 3)
21-15-9
Burpees
V-Ups

Rest 90 Seconds

In 6 Minutes
250m/200m Row (To Start and at Minute 3)
21-15-9
Box Jump Overs (24/20)
Hand Release Push-Ups

Rest 90 Seconds

In 6 Minutes
200m Run (To Start and at Minute 3)
21-15-9
KB Swings (1.5/1)
Box Step-Ups

Rest 90 Seconds

In 6 Minutes
250m/200m Row (To Start and at Minute 3)
21-15-9
Double Unders x 3
Sit-Ups

Scaling options given in class.

At Home WOD
5 Rounds
40 on : 20 off
Jumping Squats
Forearm Plank Hold
Hand Release Push Ups