WOD

CrossFit

Warm up

not for time

800-600-400

run

10 sit up

10 steps

Metcon (Time)

3 Rounds 30 Box Jumps 30 Toes 2 Bar 30 clean & jerk @50/35 kg

Accessory Work

5 Rounds 10 Single Arm Up Right Rows (L&R) 10 Single Arm Shoulder Press (L&R)

CALISTHENICS

10''+4 - 15''+6 - 20''+ 8 - 15''+6 - 10''+4 x 2 set rec 1'

hollow position + v-up

2+2 - 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set rec 1' 30''

pull-up + push up

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set //

dip + french press

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set //

reverse pull-up + dip one bar

10''+10'' - 15''+15'' - 10''+10''

pull up isom - push up isom