01/05/2017 - CrossFit


EMOM 20:

Min 1: 12 Burpees

Min 2: Calorie Row 15/12

Min 3: Max UB Set Pull Ups/Chest to Bar 

Min 4: 10 Wall Balls + 25 Double Unders


*Scale the Pull Ups with Jumping Pull Ups

*Should be about 45sec of work in each minute...minus the pull ups.



Front Plank w/ Alternating Knee Tuck

Alternating Side Plank


*For front plank, tuck the knee up to the elbow for 20 seconds.

Alternate knees on each interval.

*Rest 1 minute between exercises.

Dan Shrum