013019 Crossfit


The Compound CF – CrossFit

Warm-up

Coach led warm-up

Skill

Metcon (No Measure)

15 Min Pull Up Fundamentals
*Proper pulling techniques

*Kip swings

*Scap Pull Ups

Metcon

Metcon (Time)

5 Rounds

3 Clean complex 115/85

(3 hang squat clean + 3 S2O = 1 Rep)

10 HSPU

20 Ab mat sit ups

** 20 Min Cap**
HSPU variations

*Pike HSPU

*1.5x Hand release push ups

Warm-up

partner

200 m run together

10 pushups/plank

15 situps/hollow hold

20 air squats/goblet squat hold

15 situps/lateral lunges

10 pushups/primal pull throughs

200 m run together

Categories: WOD

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