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WOD – Crossfit – Monday – 3/11/19

“PERFORMANCE”
Front Squat
5×3 @75%; one set every 2 min

For Time;
21 – 15 – 9
HSPU (HR Pushups)
T2B

immediatlety into..

21 – 15 – 9
Calorie Ski
Calorie Bike

“FITNESS”
5 sets NFT
1 min bike @moderate pace
12 goblet squats
– rest 1 min

For Time;
21 – 15 – 9
HR pushups
Abmat situps

immediatlety into..

21 – 15 – 9
Calorie Ski
Calorie Bike

STRETCH/COOL DOWN

12 shoulder pass throughs

seal stretch x:30 sec

thread the needle x:20sec/side

 

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Alex RuggiereWOD – Crossfit – Monday – 3/11/19