3.8.14 "Team Alternating Kelly"

March 07, 2014

REMINDER:
Today at 10am at CFB
“SKILLZ” Class with Coach Keith
Come fine tune your SKILLZ! Each week will be a different skill, Like double unders, pull-ups, squats and more. Everyone is welcome to join this class.

FITNESS

“Team Alternating Kelly”
Teams of 2
Only one athlete works at a time:
5 Rounds
400m Run
30 Wallballs (20,14)
30 Games Style Box Jumps (24,20)

Athlete one performs the 400m Run, Then athlete two performs the 30 Wallballs, Then athlete one performs 30 box jumps and Then athlete two starts the second round with a 400m Run. Continue this cycle until you finish all 5 rounds!

COMPETITION

1.Choose to Rest Sat. or Sun
2.Perform Competitors WOD either Sat or Sunday
3.Re-Test Open WOD Monday

WARM UP
1 Mile Run at 90%

METCON
Team Medball Relay
AMRAP 20
One athlete works at a time
200M Med Ball Run (20,14)
10 Med Ball Situp Throws to partner

EXTRA CREDIT
3×20 GHDSU

ENDURANCE
(Thur, Fri, Sat)(only pick one day a week to do this workout)
Run, AirDyne or Row
10 Rounds
:60Sec On :60Sec OFF

ANNOUNCEMENTS

March 8th – Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This first week will be:
“The PULLUP Clinic”
Hosted at CrossFit Bridgewater

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  1. John Fitz Reply

    26:10 – WB (#10)

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