Training patios are cool.
CROSSFIT
S&P Cycle: squat – pull – press – pull – OFF
3 rounds for time:
- 25 box hops (24/20)
- 25 jumping pullups
- 25 KBS (35/26)
- 25 lunges
- 25 K2E
- 25 push presses (45/35)
- 25 back extensions
- 25 wall ball shots (20/14)
- 25 burpees
- 25 double-unders
CSPORT
A. 5 rounds:
10 ring rows @ 3011 tempo (elevate feet if possible)
10 push ups @ 3011 tempo
400m run or row AFAP
B. 5 rounds:
20 sit ups
30 sec side plank ea. side
200m run or row AFAP
C. 5 rounds:
10 KB OH lunges (5/leg)
30 sec wall sit
400m run or row AFAP
D. 5 rounds:
20 mtn climbers
50 DUs
200m run or row AFAP
Class WOD
53:53
53# KB