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Sunday WOD 6/11/2017

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Outcast CrossFit – CrossFit

Warm-up (No Measure)

4 x 200M RUN, rest in between

12 Tabata Rounds

KBS

KB SDHP

air squats

flutterkicks

Metcon

Metcon (Time)

BAD KARMA

In teams of 2 complete:

10-20-30-40-50

Abmat Situps

50-40-30-20-10

Barbell Curls 45/35

10-20-30-40-50

KBS 55/35

Alt. movements. Start with 10 situps, 50 curls and then 10 KBS etc.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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