WOD 20092019

CrossFit Urban Jungle – CrossFit

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WARM UP

PVC

Stretch

3 Rounds

:50sec of jump rope (singles)

Rest :10sec

:20 Air squats

Rest :10sec

:20 Barbell Push Press

Rest :10sec

LIFT

1: Push Press (3-3-3-3-3)

15 minutes to work to heavy 3 for the day

MOVE

2: Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

1 Rope Climb

15 Push-ups

Run 200m
Scale rope climb to 3 Strict chin ups

CORE

3: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Sit ups

20-18-16-14-12-10-8-6-4-2

Russian Twists
Extra work – get those abs strong

Categories WOD

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