06/08/16

06/08/16

PSKC CrossFit – CrossFit

SKILL

-Review Rowing Technique

https://m.youtube.com/watch?v=w2hGNM4l5so

Metcon

Metcon (AMRAP – Reps)

Complete three 5 minute amraps.

2 minute rest in between amraps.

5 minutes:

10 Cals On the Assault Bike

10 Slamballs (30/20) (Mod 2: 20/10)

Then….

5 minutes:

10 Cals on the rower

10 kettlebell snatches –5 each side– (53/35) (Mod 2: 44/26) (Mod 1: (35/18)

Then….

5 minutes:

10 Wallballs (20/14) (Mod 2: 14/10) (Mod 1: air squats)

10 medball situps (20/14) (Mod 2:14/10) (Mod 1: situps)

—Rounds and reps total of all 3. Each round equals 20 reps—

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