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

Metcon (6 Rounds for time)

Sprint 100 m x 3

200 m x 3

Exactly 1 min rest inbetween.

Cool down with 400 m jog

WOD

Metcon (AMRAP – Rounds and Reps)

3 rounds

3 min AMRAP

15 sit-ups

15 lunges

Rx+: GHD, 25/15# plate overhead

Rest 2 minutes (you must complete 3 manmakers during the “rest” period and after the last round) use appropriate weight.

(Approx 15 min to complete)