Thursday 1-14-16

1-14-16

Reebok CrossFit ONE Coaches Development Program — Spend a week observing, coaching classes, receiving feedback, and learning more about effective program design and class structure. — For more details on how to apply email: Info@reebokcrossfitone.com

Warm Up:

Coaches Choice – Movement Prep for WOD

Skill:

Rope Climbs Techniques

WOD:

Pt. 1
5 Min AMRAP
2 Rope Climbs
Max Push Ups

Rest 2 mins

4 Min AMRAP
2 Rope Climbs
Max Abmat Sit-Ups

Rest 2 mins

3 Min AMRAP
2 Rope Climbs
Max Burpees

After Bash:

Pt. 2
For Time:
100m Handstand Shuttle Walk
(5-10-15-20m Turnarounds)

Travel:

Pt. 1
5 Min AMRAP
5 Towel Pull-Ups
10 Burpees

Rest 2 mins

4 Min AMRAP
5 Towel Pull-Ups
10 V-Ups

Rest 2 mins

3 Min AMRAP
5 Towel Pull-Ups
10 HSPU

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