WOD 23052014

Main – CrossFit

View Public Whiteboard

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Gymnastics

Pull-ups (5 – 3 – Max Effort)

Strict Pull Ups
Scaled = Pick a challenging band; or ring rows

set of 5 for warm up
then set of 3
final set is Max Effort (Max Rep)

Metcon

100 Burpees (Time)

For Time:
100 Burpees
*3 inch jump standard

Advertisements

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