Friday 29th December 2017 CrossFit Smash

Phillip 8.30 am class only

City 9.30 - 10.30 open gym only

W#1

Death by wallballs

Rx - start at 5 wallballs in 1 min, then add a rep every min.

1st min - 5 WB
2nd min - 6 WB
3rd min - 7 WB

Scaled - start at 1 rep

Continue until you can't reach the required reps in a minute.

W#2

10 min EMOM
odd mins - plank hold
even - 15 sit ups