10-09-17 WOD

Warm-up (No Measure)

air squat, alternating front arm swing, cat/cow, GOAT

Dynamic: 4 rounds:

10 crunches, 7 air squats, 5 Russian KBS 35/25

Group: Clean complex + Dead Bug

CrossFit

Back Squat (5×3 @ increasing weight)

Metcon (Time)

5 rounds for time:

30 abmat sit-ups

20 air squats

10 power cleans 95/65 (+ 135/95)

 
Scaled

4 rounds

30 abmat sit-ups

20 air squats

10 power cleans 75/55

Metcon (No Measure)

25 good morning 65/45

THEN

1 minute/side pigeon

 
Scaled

25 good morning 45/35

 

Bootcamp

Metcon (No Measure)

EMOM 12:

1- 25′ duck walk

2- 10 jackknife crunch

3- 5 good morning 65/55

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 goblet squats 35/25

15 abmat sit-ups

20 Russian KBS 35/25

Metcon (No Measure)

accumulate 2 minutes plank