Wednesday, February 15th

Workout of the Day

A) EMOM 8:00
Fitness:
Min 1: 10 kipping swings + 10 ring row
Min 2: 10 single leg squats

Performance
EMOM 8:00
6 Chest to Bar
6 Alternating Pistols

B) Fitness: 
50 double unders
--then--
four rounds
10 dumbbell deadlifts
10 dumbbell front squats
10 piking push ups
--then--
50 double unders

Performance:
100 double unders
--then--
five rounds
10 dumbbell deadlifts
10 dumbbell front squats
10 handstand push ups
--then--
100 double unders

*crossfit.com

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CrossFit Endurance

A) Warm Up
800 Jog
Pull drills

B) Long Intervals
4 X 400, rest 1min
2 X 800, rest 1 min
1 mile

C) Mobility
Group mobility