Thursday 4/17/2014 CrossFit Workout of the day
Warm up
3 sets
30 secs each
Plank
Hollow rocks
Hold on rings
Burpees
Squat Stretches
Hold onto rig (activate shoulders)
Spider-Man stretches
Strength/Skill
For quality
15-12-9-6
Strict Ring dips
Strict Toes to bar
Hollow rocks
Training (Met-Con)
“Thirsty Thursday”
For time
50 KB Swings (53/35)
50 Wall Balls (20/14)
25 KB Swings
25 Wall Balls
12 KB Swings
12 Wall Balls
6 KB Swings
6 Wall Balls
Scale options
Scale weight on KB
Scale weight on Ball
Scale # of reps
Thirsty Thursdays! Have that H2O ready, its gonna be a hott one.
2014 04 16
10:13. Surprisingly fun. Learned to use my chin as a third support for wallballs. #transferableskills
#showcasethetalents #lindseyisawallballmachinenow #whatchin