Sunday WOD 10/13/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

20 Calorie Row

12 Tabata Rounds

Jumping Jacks

Hand Release Push Ups

Tuck Jumps

Hanging Knee UPs

6 Tabata Rounds

Childs Pose – 3 way

Up Dog Down Dog

Spiderman Stretch

Mobility

30 Second Tabata

Pigeon Pose

Chest Stretch

Hamstring Stretch on Rig

Wall Stretch

Calf Stretch

Metcon (Time)

5 Rounds for Time:

60 Battle Ropes

50M Sprint

40 Lying Knees to Elbows (Bicycles)

30 Lateral Jumps over Bar

20 Floor Press 75/55

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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