CrossFit

Warm Up

45 Sec. Cobra Pose

45 Sec. Elevated Foot Pigeon

Then 2 Rounds

8 V-Ups

8 Push-ups

8 Muscle Snatches (45/35)

 

Strength WOD

4 Rounds of

10 GHD Sit Ups

6 False Grip Ring Rows

200m Row Sprint For Time (use monitor) à Only Thing For time is the Row.

16 Min Time Cap

 

WOD

For Time

10,8,6,4,2

Ring Dips

Toes to Bar

Hang Snatches (95/65)

 

Scaling/Notes

On P1 does P1 Power Snatch. Must stand and reset feet every rep.

Rx+: 35/95 and Muscle Ups instead of Ring Dips

Adv: Try to use RX scaling

Int: 75/55

Beg: 65/45

Intensity

Warm Up

3 Rounds

150 Run

10 Squats

10 Situps

5 Pushups

 

WOD 1

In 30 Mins

1-Mile Run

30 Push Press (30/20)

THEN AMRAP (with remaining time) –

20 Double Unders

15 Squats

10 Box Jumps (24/20)

15 Box Dips

 

Ca$hout

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