Tuesday, February 14, 2017

170214:

SKILL/COORDINATION:

3 Rounds, Warm-up Intensity (10min cap):
 - 5/5 Single-leg Glute Bridge
 - 5/5 Dead Bugs

METABOLIC CONDITIONING (1):

EMOM 6:
 - 10/10 Single-arm KB Swing

Rest 2:00

AMRAP 6:
 - 11 Wall Balls
 - 6 Pullups (Adv. 3 Bar MU)

LIFT:

Press, 3x4-8@70%

METABOLIC CONDITIONING (2):

EMOM 6:
 - ME Ring Dips

Then, immediately:

AMRAP 6:
 - 6 Burpees
 - 6 Broad Jumps
 - 12 Air Squats

WODsCrossFit Homeward