Thursday: Skill Day...

CROSSFIT

STRENGTH

EMOM for 12 mins:

Min 1 - Skin the cat x 1-2 reps
Min 2 - Alternating pistol squat x 6-10 reps
Min 3 - DB Hollow flutters x 20 seconds

CONDITIONING

Every 4 mins x 5 sets:

Row 500m / 400m

* Goal is to hold 3-5 seconds between slowest and fastest efforts.

FITNESS

With a partner - 

5 Rounds -
3 min AMRAP:
20 Synchro Jump Lunges
16 Synchro DB SA Push Press
12 Synchro V-Ups
150 / 120 cal Row
2min Rest
* Aim is to complete 150/120 cals in as few rounds as possible.
The remaining time when we get to the rower is split evenly and alternate who goes first every time.

At 28 min mark -
12 min AMRAP:
(Alt movements with partner)
18 DB Deadlifts
16 Flares
14 DB Renegade Rows (Just Row ea arm = 1)
12 Out in Up Leg Extensions
10 DB Thrusters