11-29-17 WOD

 

Warm-up (No Measure)

squat jump, alternating front arm swings, trunk twists, bird dog

Dynamic: line drills

Group: Dead Bug

CrossFit

Back Squat (8×2 (build to a heavy double))

Metcon (4 Rounds for reps)

AMRAP 3:

10 wall balls 20/14

10/8 cal row

Rest 3 mins

Metcon (No Measure)

25 GHD sit-ups + 1 minute/side thread-the-needle

 

Scaled

25 stick sit-ups/50 abmat sit-ups

Bootcamp

Metcon (Time)

27-21-15-9:

wall balls 20/14

box jumps 24/20

double unders/2:1 jump rope

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (No Measure)

5 rounds for quality:

20 Russian KBS 53/35

10 lunges

10 jackknife crunches