kermitFortis CFK Teens:

Skill: Back Squats

WOD: Fight Gone Bad

3 rounds

Wall-ball
Sumo deadlift high-pull: 45 pounds
Box Jump: 20″ box
Push-press: 45 pounds
Row: calories

Skill: 2x

1 min L-sit holds

1 min plank

 

Fortis CrossFit:

Warm Up:  Weightless Fran

21-15-9

Thrusters

Air Kips

 

Skill:  10 mins – max Clean Thrusters

 

WOD:  7 min AMRAP

5 Push Press 95/65

7 Box Jump 24/20

9 KB Swings 1.5/1 pood

 

Extra Skill:  Rowing efficiency  2 x 500m sprints

 

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