Main – CrossFit
Warm-up
Garage Games WORLD 6 (No Measure)
100M row
5 turkish get-ups
5 wall balls
200M row
4 turkish get-ups
4 wall balls
300M row
3 turkish get-ups
3 wall balls
10 PVC OHS
10 Pull-ups
10 Push-ups
Couch Stretch (30 seconds per leg)
Standing hamstring stretch (toe touch and hold for 10 seconds X 5 attempts)
Weightlifting
Back Squat (3 second pause) (4 X 4 – 3 seconds in the hole)
Metcon
World Wide WOD – 2012 (AMRAP – Reps)
WWW 2012
6 Minute AMRAP –
1 Minute Box Jumps 24/20
1 Minute Thrusters 95/65
4 Minute Row For Calories
Accumulate reps for each movement (1 CAL = 1 Rep)
Full standing pause on the box. There is no transition time, so stop and start the movements with haste.
Cash Out
Hand stand practice
Metcon (Time)
1 Minute Handstand Buy In –
then:
3 rounds –
10 Burpees
5 KBS – 2 pood/1.5 pood
Include total accumulated time for handstand in time (let clock run)
