Friday, April 13, 2018

2018 April 13

by bk

3 sets:
10 Bulgarian split squat (each leg)
-rest 30 after each leg
10 L-seated dumbbell shoulder press
-rest 1 minute
side plank hold, 45 seconds (each side)
-rest 15 seconds between sides
-rest 90 seconds between sets

then….

“Friday The 13th” Team WOD

AMRAP in 13 minutes: (teams of two, alternating movements)
13 double-unders (or single-unders)
13 air squats
13 abmat situps

-both team members run 400m together at 0:13 and 6:13
-after the run at 6:00, continue where left off on the AMRAP
-at 4:13 and 10:13, both team members complete 13 synchronized burpees
-after the 13 burpees, continue where left off on the AMRAP

Post loads, team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Be Sociable, Share!