CrossFit Citadel

Hip mobility homework:
couch stretch & hamstring stretch

3 rounds for time of:
100 m Run
50 Push-ups
100 m Run
40 Sit-up (standard)s
100 m Run
30 Squat Jumps
100 m Run
20 Single Arm Kettlebell Swing (Russian)s 16 kg

Post total time.

WOD
Done in teams of 3.
400m runs are done as a team.

For Time:
400 m Run
60 Pull-ups
70 Box Jumps (20 in.)
80 Wall Balls 20/16 lbs
90 Sit-ups (abmat)
100 Kettlebell Swings 1.5/1 pood
120 Push-ups
500 Jump Rope (Singles)
400 m Run

Post total time.

Hey Gang, a couple of things to take note of: the Cross-Town Throw Down challenge will be happening on April 14th so be on the look out for the flyer with registration details. The homework for this month is a daily push-up challenge - the handout is by the sign-in kiosk.  On that note, please be sure to sign in when you arrive for class, this is not optional (we may be forced to c-i-l-l you!)

Today's workout is 3 rounds for time of:
30 Kettlebell Swings, 24/16 kg
25 Wall Ball shots, 20/14 lbs
20 Pull-Ups

Tabata - 20sec work, 10 sec rest of:
 
Pull -ups x 8
Sled Pull (forward) x 8
KB Swing x 8
Sit-up x 8