Friday Workout: AMRAP 15, Core Work

We are having our monthly potluck/grill-out at the gym tonight!  Come out and bring something to throw on the grill and/or a side to share and have a good time!  We will have some beer on ice, but feel free to bring your own drinks as well.  RSVP here

crossfit-charlottesville_0492

WOD

Level 1

AMRAP 12:

  • Wall Ball (12/6) to 9′ x 15
  • Run x 400m
  • Ring Row x 15

Level 2

AMRAP 15:

  • Wall Ball (20/14) x 20
  • Run x 400m
  • Pull-up x 20

Core Work (Trainer Led)

Alternating Tabata (8 round of each movement – 20 seconds on, 10 seconds off):

  • Hollow Rock
  • Supermans

ANNOUNCEMENTS

2 Comments on “Friday Workout: AMRAP 15, Core Work

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s