08-03-17 WOD

CrossFit Full Bore, CrossFit Full Bore South – CrossFit

Warm-up (No Measure)

kossack lunge, Y-balance, alternating shoulder touches from high push-up

Dynamic: 10-8-6:

strict press, box dips

Group: loading the dip portion of push press + 4×7 box/bench dips

CrossFit

Metcon (Time)

21-15-9

push press 95/65 (+ 115/75)

15-10-5

ring dip (+ 21-15-9)
Scaled

push press 75/55

15-10-5

box/bench dips

Metcon (No Measure)

4×3 KB windmill/side 53/35 + 2 minutes puppy dog

Bootcamp

Metcon (Time)

AMRAP 10:

10 burpees

50 Russian twist w/ 14/10 wall ball

Metcon (No Measure)

4x 30 seconds handstand hold + 1 minute seated/kneeling Archer/side