10-02-17 WOD

Warm-up (No Measure)

air squat, pass thru, trunk twist, straight leg toe touch, knees to elbows from high plank, Mtn climbers

Dynamic: 3 rounds:

15 seconds Russian KBS, 15 seconds KBS, 15 seconds jump rope, 15 seconds high jump jump rope, Rest 1 min

Group: dead bug

CrossFit

Back Squat (3×5 @ 60% 1RM)

Metcon (No Measure)

EMOM 12:

1- 3 deadlifts 225/155 (+ 275/185)

2- 40 seconds max effort double unders

 
Scaled

1- 3 deadlifts as heavy as possible

2- 40 seconds double under practice

Metcon (No Measure)

20 GHD sit-ups + 1 minute/side low dragon

 
Scaled

20 stick sit-ups/40 abmat sit-ups

 

Bootcamp

Metcon (Time)

For time:

1500m row

35 KB deadlifts 53/35

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

9 box jumps 24/20

18 Russian KBS 53/35

Metcon (No Measure)

100 abmat sit-up w/ twist at top + 1 minute pigeon/side