WOD

CrossFit Collaboration – CrossFit

Rina, you may make any last minute adjustments to the workouts.

Warm-up

Warmup (No Measure)

2 rounds

15x Pull-ups

10x Jumping lunges

20x Push-ups

:30 Hanging L-hold

Then,

1 min pigeon stretch per leg

Strength/Skill

Metcon (Time)

In teams, pull the sled

split up into 4 teams (2 pull, 2 push)

The sled must travel 1600 m. (5 laps)

One member pulling or pushing the sled at a time. Everyone else is jogging around the building.

You must switch pushing or pulling athlete once EVERYONE makes 1 complete round and “laps” the pushing or pulling athlete.

RX+: Push sled

WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Handstand push ups

15 KB Swings (35/26)

25 Goblet Squats

scaled: Shoulder to overhead (45/35)

RX+: deficit HSPU, (53/35)