05/10/2018 WOD

Warm-up (No Measure)

10:00 for Quaility:

10 Elbow-to-Arm Planks

50′ Straight Arm Bear Crawl

50′ Single Arm KB Overhead Carry (Right)

50′ Single Arm KB Overhead Carry (Left)

CrossFit

Metcon (AMRAP – Rounds)

EMOM 15:

a. 5 Strict Pull-Ups

b. 10 Push-Ups (Perfect)

c. 20 Arch-Ups w/Pause @
Scales:

a. 10-15 Strict Ring Rows

b. 10-15 Knee/BB Push-Ups

c. 0:30 Arch Hold

Rx+:

a. 5 Strict Chest-to-Bar Pull-Ups

b. 5-8 Strict Ring Dips

c. 15 GHD Back Extensions

Notes:

*Log 15 Rds for completion and comment any scales

Metcon (No Measure)

Run:

3x100m
*Rest 1:1

*Use to warm-up to 400m pace

Metcon (3 Rounds for time)

Run:

400m @9
*Rest 1:1

*Reduce distance to 300m if slower than 2:30/400m

 

Endurance

Metcon (No Measure)

Tabata:

superman hold

5k Row (Time)

Max Effort 5k Row