10-06-17 WOD

Warm-up (No Measure)

4-point, alternating front arm swings, cat/cow, glute bridges

Dynamic: 1 round of

13 toes to bar

13 KBS 70/53

13 lat box jump over 30/24 *slow

Rest 1 min

1/2 round @ perceived pace

Group: hollow swing -> toes to bar

CrossFit

Metcon (No Measure)

EMOM 9:

1- 6 knees to midline

2- 6 Russian KBS 35/25

3- 6 lateral step-overs 20″

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

13 toe to bar

13 KBS 70/53

13 lateral box jump over 30/24

 
Scaled

Level 2:

13 wall sit-ups

13 KBS 53/35

13 lateral box jump over 24/20

Level 1:

13 wall sit-ups

13 Russian KBS 35/25

13 lateral box jump over 24/20

Metcon (No Measure)

3 rounds: (cool-down pace)

13 cal row

13 abmat sit-ups

 

Bootcamp

Metcon (No Measure)

2 rounds for quality:

100 standing banded mid rows

20 Russian KBS 35/25

15 dragon flags

Metcon (Time)

3 rounds for time:

500m row

21 KB deadlifts 53/35

12 knees to midline

Metcon (No Measure)

60 good morning 45/35 + 1 minute vert column side stretch