08-11-17 WOD

Warm-up (No Measure)

Sampson stretch, kossack, PCV Romanian deadlifts, pass thrus, heel raises

Dynamic: 3 rounds:

20 Mtn climbers + 20′ inch-worm walk-out

Group: rope climb technique + drills

CrossFit

Metcon (4 Rounds for reps)

AMRAP 3:

1 rope climb

10 air squats

100m run

Rest 3 mins

 
Scaled

2 negative jump pull-ups

10 air squats

100m run

Metcon (Time)

For time:

40 GHD sit-ups

 
Scaled

40 stick sit-ups/80 abmat sit-ups

 

Bootcamp

Metcon (No Measure)

100 straight arm PVC banded lat pull-downs

Metcon (Time)

For time:

100m run

50 air squats

200m run

40 air squats

400m run

30 air squats

800m run

20 air squats

Metcon (No Measure)

max hang L-sit hold

x4