Call Us: (713) 304-0009

17 December 2013 – “6-12-24”

17
Dec

17 December 2013 – “6-12-24”

Warm-up:  Row 1000 Meters, 20 Lunges, 10 Burpees

Skill: Weighted Barbell Lunges from the Rack, Careful on the Turn Around

Strength: 6 Rounds of Weighted Lunge 50′ Walk, Increasing in Weight, 6 Burpees after each Set

WOD:

6 Rounds:

12 Kettlebell Swings (53/35)

24 Double Unders (48 Singles)

12 Goblet Squats with Kettlebell (53/25)

Cool Down: 60 Slam Ball Wall Sit-ups

 

5:30 p.m. CrossFit Endurance Class

400 meter warm-up, line drills and stretch, water

WOD:

3 Rounds:

400m (Rest 2 Minutes)

200m (Rest 2 Minutes)

100m (Rest 1 Minute)

100m (Rest 2 Minutes)

then,

2 X 100 Meter Sprints

12-17-2013