10-03-17 WOD

Warm-up (No Measure)

goblet squat, Russian KBS -> KBS, windmill, heel raises

Dynamic: 40 standing banded mid rows, 200m run, 5 handstand kick-ups

Group: loading and receiving push press

CrossFit

Metcon (No Measure)

3 rounds for quality:

20 seconds high ring row

20 seconds low ring row

20 seconds feet elevated ring row

10 DB press 35/20

100m run

 
Scaled

20 seconds high ring row

20 seconds low ring row

20 seconds feet elevated ring row

10 DB press 20/15

100m run

Metcon (Time)

For time:

800m row

400m run

20 push press 75/55 (+ 95/65)

400m row

200m run

10 push press 75/55 (+ 95/65)

 
Scaled

800m row

400m run

20 push press 45/35

400m row

200m run

10 push press 45/35

Metcon (No Measure)

2 minutes pigeon + 1 minute/side banded shoulder distract

 

Bootcamp

Metcon (No Measure)

AMRAP 7 (at warm-up pace)

3 burpees

5 air squats

20 Mtn climbers

Metcon (Time)

10 rounds for time:

100m run

15 push-ups

Metcon (No Measure)

100 straight arm band pull-aparts + 1 minute twisted cross/side