WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

10x Hanging stiff leg raise

10x Good mornings (barbell)

10x Knees to elbows

10x Good mornings

10x Toes to bar (scale: weighted sit-ups)

10x Good mornings

10x GHD sit-ups

1 min each side Tricep barbell smash

1 min/ea. side Shoulder stretch with band

Strength/Skill

Push Press (5×7 @ 60%)

WOD

Metcon (Time)

For time

Run 400m

25x KB swing (Russian: right)(53#/35#)

25x KB swing, (Russian: left)

Run 400m

25x KB snatch, right hand (53#/35#)

25x KB snatch, left

Run 400m

25x KB clean & jerk, right hand (53#/35#)

25x KB clean & jerk, left

Run 400m

25x KB swing, two-handed (53/35)

25x Goblet squats (53#/35#)

Visitors/Scaled:

run 200m instead of 400m

(26#18#)

15 reps instead of 25