Monday, March 31, 2014

Tuesday April 1st: No April Foolin', it's new programming!

Warm up
500 m row/400 m run
10 air squats
10 box jumps
10 burpees
10 pull ups
10 push press with PVC/empty bar
20 double unders




WOD
2 Rounds

40 Double Unders
20 Push Press (115/75) (95/55) (75/45)
30 Box Jump (24″/20″)
40 Double Unders
30 Kettlebell Swings (53/35) (35/25) (25/DB)
20 Burpees
40 Double Unders

Need help with those double unders? Here's some tips from Chris Spealler of CrossFit Park City:



Beginners WOD
Skill Work:  Push Press and Box Jump
2 Rounds
50 Singles
15 Push Press (45/30)
20 Box Jump (24/20)
50 Singles
20 Kettlebell Swings (35/25)
15 Burpees
50 Singles

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