CrossFit

Warm Up

Gymnastics – Apparatus

 

Strength/Skill WOD

Choose your level: 11 min to complete:
A) 3×5 Weighted Pullups & 5×2 Jumping Bar Muscle Ups
B) Ring Muscle Up Practice – Quality Reps

 

WOD

4 Rounds for Total Reps
1 min per station
Pos. 1 Power Snatch (95/65)
Burpee
Overhead Squat (95/65)
Double Under

No rest between rounds

Everyone works from Position 1 today!
Still working on Double Unders? Count attempts today

 

ADV/INT: 75/55

BEG: 55/35

Intensity

Rowing Warm Up
3 rounds
Rower: 10 legs only row, 10 upper body, 10 full row
Non-rower: first round pushups, second round squats, 3rd V-ups

 

WOD 1

Partner Up For Time
5×200 M Row Sprint
one rows, one holds pet rock (32/24)
rock cannot touch the ground

 

WOD 2

5 Rounds for Time
12 Ring Dips (If athlete on more than blue+purple band, do 15 bench dips)
12 Diamond Pushups
12 Abmat Situps
75 M Sprint