12-04-17 WOD

Warm-up (No Measure)

air squat, straight leg toe touch, pass thru, trunk twist, cat/cow

Dynamic: 4 rounds:

4 KB deadlift, 6 box step-ups

Group: Dead Bug

CrossFit

Back Squat (8×2 (build to a heavy double or 8×80-90% 1RM))

Metcon (No Measure)

Every 3 mins for 18 mins:

1- 650m row

2- 2 rounds

8 deadlift 225/140

8 box jumps 24/20

 

Scaled

1- 500m row

2- 2 rounds

8 deadlift 135/95

8 box jumps 20

Metcon (No Measure)

25 GHD sit-ups Then 2 minutes seated forward fold

 

Scaled

stick sit-up/50 abmat sit-up

 

Bootcamp

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

DB front squats 35/20 (2x DB)

16 box step-up 20″

Metcon (No Measure)

20 lunges

15 DB good morning 35/20

10 box jumps 24/20

x5

Metcon (No Measure)

35 toes to bar/knees to midline