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10.31.16 Monday

30
Oct

10.31.16 Monday

crossfit3

 

Mob: 90/90 Hip Lift x5 breaths + Ankle Walks x50yds ea

 

2 rounds:

SPidermans w 1 Arm lift x5ea

Jumping Jacks x10

Plank w 1 Arm Reach x5ea

 

Skill: Jump Rope Skill  

2mins Max SU

1 Min Rest

2 min DU

 

Strength: 3 Sets of

6ea Stepups FR KB

Weighted Ring Row x10

Plank w/ All 4 Lift x4ea

 

 

WOD: Against a 4 Min Clock

 

300m Run

20 MB Situps Toss (20/14)

Max DU in Remaining Time
4 mins rest (3 rounds)

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