Kids vs Coaches dodgeball battle last Saturday

 

Whats happening at the box today?

7AM – Bootcamp

8:15AM – Kids CrossFit

8AM – CrossFit

9AM – CrossFit + Free trial for visitors

 

Workout of the day

‘The 4 tripplets’

In teams of two complete each of the 4 WODs for max reps with a 1min transition between each workout. Each partner does 2 rounds of each workout (4 total rounds for the team). 1 person completes a whole round (90sec of work) and then rests while partner 2 does the same.

1.) 4 Rounds for max reps of:

30sec Wall ball

30sec Snatch

30sec Airdyne

 

2) 4 Rounds for max reps of:

30sec DB Snatch

30sec Duble unders

30sec Sit Ups

 

3) 4 Rounds for max reps of:

30sec Pull ups

30sec Swings

30sec Rowing

 

4) 4 Rounds for max reps of:

30sec Handstand pushup

30sec Toes to bar

30sec Air Squat

 

 

 

 

In teams of 2 with one person working at a time complete 10 Rounds (5 each) for time of:

10 Pull ups

15 Wall Balls

Hill run

 

Finisher:

TABATA Plank