WOD 4.18.14

Main – CrossFit

Warm-up

Garage Games WORLD 3 (No Measure)

2 Rounds NOT for time –
200M Row
100 Single Unders
40′ of each: butt kickers, frankensteins, burpee broad jump
10 push-ups
10 sit-ups
10 GHD back extensions

Weightlifting

Weighted Pull-ups (5RM Weighted Pull-ups)

Work up to a 5 RM Weighted. If bands, work towards the least resistance for 5 RM, if ring rows, work up to the highest foot position for 5RM.

Metcon

Your choice of Cindy or Mary!

1: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

2: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Cash Out

One Burn Out set of Bent over rows with the barbell only (your choice of weight). Go to complete exhaustion for one set.

Cool Down

Lying Hamstring Stretch (band, one leg at a time), Couch Stretch, close grip bar hangs.

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