12-05-17 WOD

Warm-up (No Measure)

goblet squat, windmill, bird dog, forearm stretch, hollow/arch raise

Dynamic: 4 rounds:

5 strict press 45/35, 8 jackknife crunches

Group: hollow swing to toes to bar

CrossFit

Metcon (No Measure)

20 second hang from bar

max strict pull-ups (scale deep ring row or feet elevated ring row)

3 negative pull-ups

10 Pendlay rows 75/55 (+ 95/65)

x3

 

Scaled

max strict deep ring row

10 Pendlay rows 45/35

Metcon (Time)

5 rounds for time:

10 push press 95/65 (+ 135/95)

10 toes to bar

 

Scaled

10 push press 75/55

10 knees to midline

Metcon (No Measure)

100 straight arm banded lat pull-downs THEN 1 minute/side vert column side stretch

Bootcamp

Metcon (2 Rounds for time)

Each for time:

750m row

Rest as needed

Metcon (Time)

27-21-15-9

push-ups

54-42-30-18

abmat sit-ups

Metcon (No Measure)

1 minute plank

Rest as needed

x3