CFNT Day 137 - 1-17-16

CROSSFIT - Tuesday, January 17, 2017                      

* Warm-up                                  

100m Run
Inch Worm
Lunge/twist/reach
10 Plate Halo's
10 Plate Front squat
10 Plate thrusters
10 Squatted Halo's
20 HBR
3 Strict Pull-ups
6 Kipping pull-ups (band assist)
9 T2B/K2E                                       

* Strength and Metcon                                      

Every 6 minutes for 18 minutes (3 sets):
-Bench Press 10 @ 70%
(rest 60 sec.)
-Row 60 sec
(rest 60 sec.)
-30 Supermans
(rest 60 sec.)                                                                                                                                    

* MET-CON                                      

Run / Wall shots

300m Run
21 Wall shots 20/14
200m Run
15 Wall shots 20/14
100m Run
9 Wall shots 20/14                                       

* AMRAP                                      

Unbroken Double-Unders (3 min)

Complete as many reps as possible in 3 minutes (Scale to Single-Unders)

=============================================================

FOUNDATIONS -  January 16 & 17 - 2017                      

* Warm-up                                      

Inch worm
Plate Halo's
5 Push-Ups
10 Air Squats
10 Straight Arm Pulls                                       

* STRENGTH                                      

(12 Minutes)
-MB Clean 3x5 (20/14#)
-Pull Up  3x5 (Band or Rings)                                       

* MET-CON   *15 minute Time Cap                      

3 rounds of:
-15 American Swings
-10 Burpees
-100m Run


(Record #/Time)                                       

* Nutrition                                      

 "What is a calorie"


(10 minutes)

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