1.18.18 Workout of the Day

Welcome back Will. 415 CrossFit

CrossFit

1.Conditioning: Teams of 2:

AMRAP 25: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs …..

Kettlebell: (53/35) Box Jump Overs (24/20) Wallballs (20/14)

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

-Goal is 21+

2. Skill+ Midline: for 8 minutes practice your DUBS

If you complete 20 UB, rest and do it again and again. If you break before 20 reps, complete 20 strict abmat situps.

ICT

1Conditioning: Teams of 2:

AMRAP 25: 3 Kettlebell Swings, 3 Box Jump Overs, 3 KB SDHP 6 Kettlebell Swings, 6 Box Jump Overs, 6 KB SDHP 9 Kettlebell Swings, 9 Box Jump Overs, 9 KB SDHP …..

Kettlebell: (53/35) Box Jump Overs (24/20)

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

2. Skill+ Midline: for 8 minutes practice your DUBS

If you complete 20/60 singles UB, rest and do it again and again. If you break before 20 reps, complete 20 strict abmat situps.