WOD 190707 (日)

CROSSFIT WOD

1. Warm Up + Mobility

<20:00 total>

Animal Farm:

  • 12m bear walks

  • 12 chameleon crawls

  • 12m bunnie hops

  • 12m scorpion walk

  • 12m inchworms

Then:

  • Mobi-Quick

2. Skill

<20:00 total>

Tempo Bulgarian Split-Squat (DBs)

E2MOM 12 (6 sets):

  • Sets 1-2: 12 reps @25%FS1RM (:03 down, fast up)

  • Sets 3-4: 10 reps @28%

  • Sets 5-6: 8 reps @33%+

3. WOD

<20:00 total>

“Chutes & Ladders”

AMRAP 15:

Buy In:

  • 45/30 Calorie Bike [750/600m Row/Ski]

Then 3-6-9…:*

  • 3 WB shots, 3 Burpees

  • 6 WB shots, 6 Burpees

  • 9 WB shots, 9 Burpees

*Increase reps by 3 each round until time cap.