07 Oct CrossFit WOD, October 8, 2019
Posted at 20:00h
in Work out of the day
10/08/2019
Warm-up
Gymnastics
1a) Rope Climb: 4 x 2-3. Rest 45s.
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
1b) Strict Dips: 1/4 x 10-12. Rest 45s
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips
Metcon
Nutshell (Time)
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 93)
25 Burpee Box Jumps
25 Burpee Box Jumps (24, 20)
50 S20H (135, 93)
25 Burpee Box Jumps
15 Min Cap
High Knees
Butt Kicks
Lateral Shuffle
Power Skips
2 Rounds of
5 Push Press
5 Push Jerk
5 Burpees
5 Air Squats