WOD

Thursday 1-3-19

CrossFit Reaction – CrossFit

Warm-up

General Warm Up 3 (No Measure)

i. 10x Shuttle Runs

ii. 2 Sets:

– 15 Glute Bridge with big squeeze at top

– 10 Air Squat

– 5 Donkey Kicks

iii. 2 Sets:

– 10 Arm Swings

– 10 Leg Swings

Conditioning

A: Metcon (6 Rounds for time)

30 Minutes

Rx

Every 5 Minutes

500/400m Row

50 Walking Lunges

50 Bear Cawl

Rx+

Every 5 Minutes

500/400m Row

50′ Walking Lunges (45/25 plate OH) v

25′-50 Handstand walk

Skill

Metcon (No Measure)

Spend 10 Minutes working on skill work of your choice

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