05/07/2018 WOD

CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

8:00 for Quality:

0:20 Passive Hang

5 Scapular Push-Ups (0:05 pause @ top)

20 Skier Squats

CrossFit

Metcon (AMRAP – Rounds)

EMOM 15:

a) 10 Rockback Pistols (Alternating)

b) 0:45 Active Hang

c) 0:30-0:45 Handstand Wall Hold (Choose Distance from Wall)
Scales:

a) 10 Rockback Squats/5/side Shrimp Squat to Shin/10 Reverse Lunges

b) 0:30 Active Hang

c) 10 Scapular Push-Ups

Rx+:

a) 10 Pistols (Alternating)

b) 0:10-0:15/side Single Arm Active Hang

c) 5 Wall Climbs (0:05 pause on each rep)

Notes:

*Handstand Wall Hold is Facing the Wall

*Score as 15 Rds and record any scales

Metcon (Time)

For Time:

35 Double-Unders

20 Pull-Ups

20 Front Squats 95/65

35 Double-Unders

15 Pull-Ups

15 Front Squats 95/65

35 Double-Unders

10 Pull-Ups

10 Front Squats 95/65

35 Double-Unders

5 Pull-Ups

5 Front Squats 95/65

Gear: 3

15:00 Time Cap
Scales:

*2:1 Single-Unders

*25-20-15-10 Jumping Pull-Ups (Open Standard)

*Front Squats 75/55; athlete discretion

Rx+:

*50 Double-Unders

*Chest-to-Bar Pull-Ups

Notes:

*DU’s no more than 3 sets

*Pull-Ups no more than 3 sets

*Front Squats ideally unbroken throughout

Endurance

Metcon (No Measure)

EMOM 14:

1 – 10 goblet squats 53/35

2 – 10 hanging knee raises

Metcon (Time)

For time:

200m run

20 pullups/jumping pullups

20 burpees

200m run

15 pullups/jumping pullups

15 burpees

200m run

10 pullups/jumping pullups

10 burpees

200m run

5 pullups/jumping pullups

5 burpees

Extra Work

Metcon (No Measure)

12:00 for Quality:

Run 1:30 @6

PVC Flow

10 Banded Monster Walks/side

0:30 Plank/side
*PVC Flow: https://youtu.be/x_QvK97jnNs

*Banded Monster Walk: https://youtu.be/2hnn39yYL98