08-08-17 WOD

Warm-up (No Measure)

squat jump, chain breaker, hip circles, hip swings, Russian twist

Dynamic: 5 rounds:

3 burpees, 4 thrusters, 5 jackknife crunches

Group: 5x 6 seated banded pull under chin

CrossFit

Metcon (Time)

27-21-15-12-9:

wall balls 20/14

abmat sit-ups

push-ups

Metcon (No Measure)

10 ring rows (+ deficit ring rows)

10 barbell curls 45/35

x5

 
Scaled

10 ring rows (+ deficit ring rows)

10 barbell curls 45/35

x4

 

Bootcamp

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 cal row

12 DB thruster 20/15

12 knees to midline

Metcon (No Measure)

EMOM 12:

1- 7 push-ups

2- 100′ farmer carry 35/20

Metcon (No Measure)

10 KB windmil/side 25/15 + 25 weighted pass thru 5/2.5