WOD 5.26.16

CrossFit Silos – CrossFit

Warm-up

Gymnastics

Pick which component you need to work on.

Handstand Holds (5 X second for reps. Best one.)

Kick up and hold

Handstand Walk (5 X feet for reps)

Metcon

Assault #1 (KB,DU,Burpee, Lunge,Squat) (Time)

6 Rounds –

10 KBS (1.5/1.0) – RX+ = 2.0/1.5

15 Double Unders

(2 times singles)

Rest 4 minutes

40 Burpees

Rest 4 minutes

6 Rounds –

10 Jumping Lunges, 10 Squats

You will record ONE total time for this WOD.

Cool Down

Leave a Reply

*

captcha

Please enter the CAPTCHA text