Fun past couple of days we’ve had at the gym. Tough workouts indeed! No time to quit now.
Swink Sweat 3 x 2:00 AMRAP Stations w/1:00 between Station 1 -10 Med Ball Sit Up & Pass -10 Rope Slams Station 2 -10 Shoulder Tap Planks -10 Med Ball Shuffles Station 3 -10 Russian Twists w/Med Ball -10 D.U. / 20 Singles
Swink Fundamentals -Shoulder Strength -Ankle Mobility
Strength: -Find good depth for a Handstand Pushup
Complete the following: -1 Mile Run -100 AbMat Situps, weighted behind the head
Swink Performance -Shoulder Strength -Ankle Mobility
Strength: -3×5 Kipping HSPU, deficit if needed -3×5 Ring Dips, weighted if needed
3 Rounds for Max Reps each round: -1:00 Shuttle Sprints -1:00 Hang Cleans @55% -1:00 WallBalls -1:00 Rest
Core: -3×20 Hip Extensions, weighted if needed
Team Swink taking on the first of 4 workouts for the second week of the CrossFit Team Series. The KILT it!