5.20.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

6 x spiderman-samson-quad stretch complex

800m run

3rds

  • 8 bar kips
  • 8 air squats
  • 16 jumping jacks

WOD: 

EMOM 12

  • Odd-skill/weakness #1
  • Even-skill/weakness #2

then

EMOM 16

  • Odd- :40 seconds max calorie Airdyne
  • Even- :40 seconds max 5-10-15 shuttle sprint

 

 

 

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s