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11/23/2015

22
Nov

11/23/2015

Clinton Hill, East Williamsburg – CROSSFIT

QOD

How old would you be if you didn’t know how old you were?

Strength / Skill

Every minute on the minute for 30 minutes:

Minute 1 : 5 Back Squats (~50% of 1 rm)

Minute 2 : 10 Kettle Bell Swings

Minute 3 : 20 Double-Unders

-repeat this cycle for the entire 30 minutes

-work on unbroken KBS.

-practice dubs for 30secs if not.

Back Squat (10 sets of 5 reps at 50% of 1rm)

WOD

Metcon (AMRAP – Reps)

Tabata This:

Pull-Ups

Ab mat sit ups

-20 seconds of work followed by a 10 second rest for 8 intervals each alternating

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