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CrossFit Coleraine

Endurance class 18th January 2018

A. 7min Amrap.
150m Row.
10 Goblet squat. Tempo 20X1.
150m Row.
20sec Ring row hold.
Rest 3min.
B. 7min Amrap.
10/7 AAB cal.
10 SA Russian swings.
10/7 AAB cal.
10 Sit up.
Rest 3min.
C. 7min Amrap.
40 DU.
10 NPU Burpee to plate.
10 GTOH with plate.

Today’s WOD 17th January 2018

Functional bodybuilding (See whiteboard)
Upper/Lower body split.

Conditioning.
7min at Grinder pace.
5/arm SA Crossbody DB muscle snatch. AHAP.
5 BJSD 30/24.
5 Ring push up + 20sec Ring plank hold (External rotation).
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