Friday 3.18.2016
*Friday Night Lights for 16.4 is tonight @6:30pm!*If you are planning to complete 16.4 AS PRESCRIBED during class, please read the full movement standards here. You yourself will be responsible for setting up your Handstand Push-up station
"FITNESS"
A. "CrossFit Open Workout 16.4 (Scaled Verison)"Complete as many rounds and reps as possible in 13 minutes of:55 Deadlifts (135/95 lb.)55 Wall Balls (Men: 20-lb ball to 9'; Women: 10-lb ball to 9')55 Calories Rowing55 Hand-Release Push-upsB. Three sets, not for time, of:Hollow Hold/Rock x 30-40 secondsRest 30 secondsSingle Arm DB/KB Row x 8-10 reps/armRest 30 secondsGoblet Reverse Lunges x 6-8 reps/legRest 30 seconds
"PERFORMANCE"
A. "CrossFit Open Workout 16.4"Complete as many rounds and reps as possible in 13 minutes of:55 Deadlifts (225/155 lb)55 Wall Balls (Men: 20-lb ball to 10'; Women: 14-lb ball to 9')55 Calories Rowing55 Handstand Push-upsB. Three sets, not for time, of:Hollow Hold/Rock x 30-40 secondsRest 30 secondsSingle Arm DB/KB Row x 8-10 reps/armRest 30 secondsGoblet Reverse Lunges x 6-8 reps/legRest 30 seconds
“COMPETITION”
You can find today’s workout here: https://frcompetition.wordpress.com/
"ENDURANCE"
Every 8 minutes, for 40 minutes (5 sets):Run 200 MetersRow 200 Meters.5 Mile Assault Bike