WOD

CrossFit

Skill:

10 sets
20 Unbroken DU every :45

Followed by:

3 Rounds
15/12 Calorie Row or Bike
15 Devils Press 35/20
15 Burpees
15/12 Calorie Bike or Row
Rest 5:00

Phoenix Fit

Strength/Skill:

5 Rounds NOT For Time:
20 Box Jump
16 Hollow Rocks
12 Situps

Followed by:

Tabatas
:20 on/:10 off
Alernate each movement
Tabata 1
Movement 1 – DB Push Press
Movement 2 – Hollow Hold
Rest 1:00
Tabata 2
Movement 1 – DB Front Squat
Movement 2 – Mountain Climber
Rest 1:00
Tabata 3
Movement 1 – DB Thruster
Movement 2 – Plank Hold