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Wednesday 10-7-15

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

Skill: -Handstands

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!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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