CrossFit 416 Daily – Wednesday, January 10th

News and Notes

If you are able to, please come out with some of your fellow 416ers to donate blood on January 13th. There are 2 time slots available at 11:00am and 12:45pm. Sign up at the front desk or shoot us an email at info@crossfit416.ca and let us know which time works for you!

Skills and Drills

Fitness:

On the minute for 12 minutes

Min 1: 0:20s Hollow Rocks + 0:20s Supermans

Min 2: Bar Taps

Min 3: Strict Pull-Ups or Kipping attempts

 

Performance:

On the minute for 12 minutes

Min 1: 15 x Hollow Rocks + 5 x V-Ups

Min 2: 1 x Strict Pull-Up + 2 Chest to Bar + 3 Pull-Ups

 

WOD

16 min AMRAP

50 x Wall Balls (20/14)

40 x Sit-Ups

30 x Deadlifts (135/95)

20 x Pull-Ups


6 Important Dumbbell Movements to Master

Leave a Reply

Your email address will not be published. Required fields are marked *