12/23/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:
Suicides
High Knees (Down & Back)
Butt Kicks
5 Burpee Broad Jumps
10 Kb Swings
15 Air Squats

Gymnastics

Sit-ups (double tabata )

Metcon

Metcon (AMRAP – Reps)

4 min amrap: if 4 rounds (80 reps) are completed, within 4 min then athlete may advance
10 pull-ups
10 OHS (95,65)

4 min amrap: if 8 Rds (160 reps) are completed, within 8 min then athlete may advance
10 push-ups
10 Front Squats (135,95)

4 min amrap
10 T2B
10 Back Squats (185,125)

*The WOD will end at 12 minutes, if 12 Rds (240 reps) completed before 12 minutes the athlete continues the amrap

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