8/9/17 Workouts & News

Coach Michelle is;

Giving sound advice or Trying to use the force?

 

CROSSFIT

 

EMOM 12

Min 1: 4 Hang Squat Snatches @115/75

Min 2:  8 Toes 2 Bar

Scale snatch weights to allow you to keep your hands on the bar for all 4 reps.

 

-Then-

 

5 Rounds for time...

400 M Run

25 Wall Balls

Time Cap: 22 Minutes

 

*******************************************

 

FASTFIT

Every 90 sec x 7 Rounds

6 Pull Ups

 

-rest-

 

Every Minute for 10 Minutes

Min 1: 15/12 Cal Bike

Min 2: 20 KB Swings

 

-2 min rest-

 

As Many Rounds as Possible in 10 min

10 Sliding Burpees

10 Sit Ups

10 Single Arm Thrusters (5 each)





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