10.5.16

image

 CrossFit FMS WOD:

1.)  Warm-up

3 minutes airdyne

3 rds

  • 25 jumping jacks
  • 10 squat jumps
  • 10 bar kips
  • 10 push ups

static hold

  • 30 seconds each side – Samson stretch
  • 1 minute each side – twisted cross

WOD: 

Strength/skill

10 down to 1 (not for time)

  • Strict toes to bar
  • Strict ring dips

**SCALE AS NEEDED**

 then

21-18-15-12

  • calories-airdyne
  • box jump overs 24/20

 

 

 

 

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