WOD 5.1.14

Main – CrossFit

Warm-up

Garage Games WORLD 4 (No Measure)

2 Rounds NOT for time:
10 Burpees
10 Push-ups
10 Kettlebell Swings
10 Wall Ball Cleans

2 Rounds AFAP
5 Sit-ups
5 Squats
5 Kettlebell Snatches
5 Wall Balls

Not for time
Frankenstein
Butt Kicker
Superman
Spiderman
Batman

Gymnastics

Front Lever (Band Pulldowns or front lever)

Front Lever – record time as reps
Band Pulldown – 4 X 15

Metcon

DU – AIR – PULLUP (AMRAP – Reps)

8min AMRAP
15 Double Unders
10 Air Squats
5 Pull-ups
RX + is chest to bar pull-up

Cash Out

Accumulate 2 minutes of handstand hold.

Cool Down

Coaches Choice

Leave a Reply

*

captcha

Please enter the CAPTCHA text