WOD

Outcast CrossFit – CrossFit

Warm-up (No Measure)

400M RUN

12 Tabata rds

KBS

Goblet Squats

Push Ups

Jumping Jacks

20 sec

Spiderman Stretch

Samson Stretch

Ankle Stretch

Tricep Stretch

Hang on Bar

Mobility

30 seconds

Childs Pose

Pigeon Pose

Chest Stretch

Front Rack Stretch

Couch stretch

Core

5 Tabata Rounds

Lying Knees to Elbows

Metcon

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Metcon (AMRAP – Reps)

30 MIN EMOM OF:

Minute 1 = :45 Sec Front Rack Hold (65%FS)

Minute 2 = 4 Ring Rows & 4 Ring Dips

Minute 3 = 6 Front Squats @ 65% of 1 Rep

Minute 4 = 4 Lft DB/KB Snatch & 4 Rt DB/KB Snatch

Minute 5 = Rest

(25reps per round)

Address:

3655 E Patrick Ln suite 600 Las Vegas, NV 89120

Phone Number:

Email: