WOD

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 200m

Ski erg 100m

12 Tabata rds

5 burpees

20 double unders

5 shoulder press

5 hang squat clean

20 Seconds

Jumping jacks

Active Spidermans

Active Sampson’s

Child’s pose

Chest stretch

Knuckle drags

Mobility

Wall stretch

Couch stretch

Pigeon pose

Banded hip stretch

Wrist Stretch

BBB

Teaching

Front Squats

Elbows high

Control decent

Use bottom of squat’s energy to get up

Drive knees out

Weightlifting

Front Squat (2×3 @75)

Front Squat (1×2 @80)

Front Squat (1×2 @85)

Metcon

25 min cap

DU/HSPU/Rope (Time)

7 Rounds for time of:

50 Double-unders

10 Handstand Push-ups

1 Rope Climb

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Address:

3655 E Patrick Ln suite 600 Las Vegas, NV 89120

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