CrossFit – Thu, Sep 21
Warm up – Thursday
3 sets
30-second Jump Rope
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Balls
10 Single Arm Dumbbell Shoulder Press (each)
10 Hollow Rocks
Shoulder Press (Shoulder Press
– Heavy 10 rep (10-12 minutes))
– Heavy 10 rep (10-12 minutes))
Metcon – Thursday (Time)
100 Double Unders
40 Wall Balls (20/14)
100 Double Unders
30 Wall Balls (20/14)
100 Double Unders
20 Wall Balls (20/14)
(KG conv: 9/6)
Time Cap:15mins