4 Rounds for Time:
400m Run
25 Russian KettleBell Swings 24/16 RX+ 30/24 MRX 20/12
15 Strict Hand Stand Push-Ups or 15 Strict Press 75/55 RX+ 95/65 MRX 55/35
500m Row or 1.2km Assault Bike
25 American KettleBell Swings
15 Hand Release Push-Ups
Core Development
25 Hip Extensions
1 min L-Sit Hold
25 GHD or Weighted Anchored Sit-Ups
50 Flutter Kicks
CFHSV Running & Endurance WOD:
40:20 EMOM for 6 Rounds
40 seconds work, 20 seconds rest, rotating between stations EMOM, accumulating as many reps as possible:
Ski / Assault Runner / Bike
Dumbbell Snatch
Burpee
Squat
rest 1 minute after each round
REMINDER: Don’t forget to sign up for R&E!
FREE NUTRITION CLASS! 9AM!
Wall balls are probably my favorite CrossFit movement!
39:52 RX (strict press)…. turns out it’s cold outside.
0900 R&E. Great job Misty. That was a fun RE
1000 WOD. 32:58 RX w/ strict press
34:32 Rx+ with Strict HSPUs
8AM R&E: fun wod!
11AM Open Gym: today’s WOD: 29:23 RX with strict press
Way to be, coach!
29:26 rx w/ strict press ( it really warmed up for Open Gym)