Ballston CrossFit » Wednesday, April 18, 2017
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Wednesday, April 18, 2017

Accessory Circuit:
4 Sets of:
1:00 Plank
15/12 Assault Bike Calories or Max calories in 40 seconds
10-12 Barbell Rows
:45-1:00 Front Rack KB Wall sit, Fx: BW Wall sit
Rest :30 between movements, Rest 1:30 between Sets

Conditioning:

Tabata:
Kettlebell Swings 32/24, Fx: 24/16
Abmat Sit ups
Double Unders
KB Lunges 32/24, Fx: 24/16
(12:00 Total)
*Rotating

Post-WOD Finisher:

3 sets:
20 Bulgarian Split Squats 10L/10R
10 Ring Rows (feet on box/ weighted)

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