Strength
Warm up-
400m Row
2 Rounds-
10 Bear crawl Forward – Backward
Strength-
Behind the neck Shoulder press 3 x 5
Shoulder Press 5 x 5
Push Press 3 x 5
Face Pull 3 x 12
Tabata-
Hanging Leg raises
Situps
CrossFit
Warm up-
400m Run
3 Rounds-
5 Push ups
5 Ring rows
5 Situps
Skill-
Tuck to inverted hang
Conditioning-
5 Rounds for time- (add a rep each round each movement)
11 Hand release push ups
6 Pull ups
11 MebBall situps @16/8 lbs
Video Demo-
Categories: WOD