CrossFit Winnipeg Athletes
4 Rounds for Time:
15 Ball Slams
Work at 60-80% on each of the following – emphasis on technique… spend about 5-10 minutes at each station.
Rope Climb (emphasis on footwork… however, throw in a couple L position rope climbs if you can)
Wall Ball Technique (work on catching low)
Box jump technique – sets of 15 unbroken – build up as high as 30″ if possible
Single Arm KB Overhead Squat – sets of 10
L-Sit – 3 attempts for max time
Double day tomorrow. Long session double on Sunday.