CrossFit

Warm-up (No Measure)

Row 5×100 rest 20 sec

12 Tabata rds

5 ring rows

10 double unders

5 kettle bells

4 burpee broad jump

Core

9 Tabata rds Pass throughs

Gymnastics

Headstand Progression

Metcon

Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

4 Bar muscle ups

8 power snatch 115/85

16 box jumps 24/20

Cool down

Air dyne 3 min

FR- Low back/quads

LB- forearms

WOD
June 23, 2017

CrossFit

Warm-up (No Measure)

Row 5×100 rest 20 sec

12 Tabata rds

5 air squats

10 double unders

5 pull ups

5 burpees

Core

5 Tabata rds L hold on wall

Gymnastics

Headstand Progression

Weightlifting

Push Jerk (3×3 @60%)

Push Jerk (2×2 @70 )

Push Jerk (2×1@80)

Metcon

Metcon (Time)

“Cement Mixer”

7 rounds, every 3 minutes complete:

400m Run

12 TTB

Cool down

Air dyne 3 min

FR-

LB-

WOD
June 23, 2017

CrossFit

Warm-up

Run 3x200m rest 20 sec

12 Tabata rds

10 Double unders

5 Kettle bells

5 push ups

5 ring dips

Core

9 tabata rds

Knee pull ins

Gymnastics

Pull ups

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Cool down

air dyne 3 min

FR-quads/hamstrings/

Calves