WOD 190929 (日)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00 including set up>

  • 1:00 Pigeon Stretch per side

  • 1:00 Couch Stretch per side

  • 1:00 Pec Smash per side

1 Round:

  • 100 SUs

  • 15 WB Cleans

  • 10 Walkouts

2. WOD

<total 30:00 including set up>

“Goldilocks”

3RFT (TC=25:00):

  • 100′ Bear Crawl

  • 10 WBs (9/6)

  • 10 Burpees

  • 30/21 Calorie Machine

3. Midline

<total 20:00 including set up>

2 Rounds Not for Time:

  • 15 Hollow Rocks

  • 18 Empty Barbell Good Mornings

  • 21 AbMat Sit-Ups

  • 24 Banded Good Mornings