CrossFit WOD - Monday, Mar 23, 2015
3 times through:
- 15 wall balls
- 20 push-ups
- 1 lap around the track (one lap on our track is about 1/7 of a mile)
- 30 TRX rows OR 15 pull-ups
- 40 single jump rope OR 20 double-unders
- 15 push-press
- 20 kettle bell(KB) swings
Leg workout:
- 21 KB goblet squat
- 21 squat jumps
- 15 KB goblet squat
- 15 squat jumps
- 9 KB goblet squat
- 9 squat jumps
WOD - Wednesday, Mar 25, 2015
2 times through for time:
- 20 KB swings
- 15 burpees
- 10 KB swings
- 5 burpees
- 1 lap around track
Bike & Run workout:
- Approx. 7 minute bike intervals
- Alternate 1 lap on track with weights, 1 lap run without weights (7 minutes)
- Approx. 7 minute bike intervals
- Run straights on track and lunge ends (7 minutes)
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