CROSSFIT 190413

1. Warm Up + Mobility

3 Rounds:

  • 100m Run / 100 SUs

  • 8 Spiderman + Reach

  • 4 Inchworms

  • 8 Side Squats

2. WOD

For Time (35min cap):

  • 50 Pull-Ups

  • 40 Single-Arm DB OH Squats (15/10)

  • 40 Box Jump-Overs (24"/20")

  • 30 DB Thrusters (15/10)

  • 30 T2B

  • 20 KB Goblet Squats (24/16)

  • 20 Burpee Box Jump-Overs (24"/20")

  • 10 Devil Presses (22.5/15)

3. Skill

2 rounds:

  • 12 Hollow Rocks

  • 12 V-ups

  • 30s Hollow Hold

  • 1 min Rest