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21
12
2015

Mon 21/12/15

By Scotty 0

Skills –  alt 12mins
Odd- Kipping pull ups
even- Kipping HSPU

POWER
Max standing jump for height
*use a friend or training buddy to mark a spot on a wall or ring at the height of standing with an outstretched arm overhead.
Some time through out the 15mins perform 3 sets of max strict pull ups

CONDITIONING 1
For 2 workouts…..7min cap
800m run for time and max douhble unders in time remaining
Advanced athletes only count unbroken sets of 50 in time remaining.

CONDITIONING 2
For time
100m row
20 thrusters 40/30kg
200m row
15 thrusters
300m row
10 thrusters
400m row
5 thrusters
500m row

Yes we will be open right over the Christmas period so your training will not fall behind. We will run a modified timetable here at CrossFit SFS which will be out by tomorrow.

author: Scotty

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