020119 Crossfit


The Compound CF – CrossFit

Warm-up

Coach led warm- up

Rowling 110m 3rds

1. 10 thrusters with empty bar + 2 situps for every meter

2. 10 light KBS + 2 goblet squat for every meter

3. 10 ball slams + 2 burpees for every meter

Skill

Metcon (No Measure)

12 Min EMOM

Min 1. 10 T2B

Min 2. 15 Wall Balls

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

10 DB Trusters 50/35

25 Ft Single Arm DB OH walking lunge right

25 Ft Single Arm DB OH walking lunge left

15 Pull Ups

20/15 Cal Bike

Categories: WOD

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