Thursday 5/1/2014 CrossFit Workout of the day
Warm up
3 sets
30 secs each
Iron cross
Sonics
squats
Singles/ Doubles
Backwards lunges
KIPPING swings
Training
“Shut up and dance”
WOD 1
6 Min AMRAP
30 Double Unders
8 Alt Pistols
5 Min Rest
Wod 2
For time
75 KB Swings (53/35)
50 Box Jumps (24/20)
25 Toes to bar
Scale options
Scale double Unders w triple singles
Scale pistols
Scale # of reps
Scale weight on bell or perform russian twist
Scale height on box
TTB w knees to elbows
If you cannot maintain an active shoulder and hollow position
Weighted V-Ups
2014 04 30
WOD #2: 9:16 My double unders are frustrating…….but knees to elbows and pistols improving every day.
WOD2: 7:40 @ 32Kg Kettlebell (2 Pood, Russian Style)
Felt like a 360 today!
“Let’s do this”
Nice abs cash out Nicole!!!!