Sunday

CrossFit 611 – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 10 MINS

Odd- :30 Bike (increasing effort every round)

Even- :45 of Movement!

1st round= Alt Groiners

2nd round= KB DL

3rd round= RKBS

4th round= KB Upright Row

5th round= Plank Shoulder Taps

Workout

Metcon (No Measure)

EMOM x 25 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 20 Alt. V-Ups

MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)

MIN 4 – 20 KB Goblet Step-Back Lunges

MIN 5 – :45 Max KB Plank Touches*

*KB placed arm’s distance in front of plank hold, alternate arms each touch.

(No Measure)

Paul Pena (7 Rounds for time)

7 Rounds each for time:

100m Sprint

19 Kettlebell Swings, 2 pood

10 Burpee Box Jumps, 24″

Rest 3-Minutes
In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.
To learn more about Paul Pena click here

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