WOD

Thursday 2-7-19

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. Wrist mobility

II. 1 min on/ :30 off for 3:00 bike or row (whichever you use for tester)

III. 2 sets:

– Farmers carry (medium weight)

– 2 wall walks

– Overhead KB carry

Testing

A.: Hanging From Bar Tester (Time)

Hang from rig for as long as possible.

No Grips or tape allowed.

B.: Handstand Hold Tester (Time)

Rx Against Wall

Rx+ Freestanding Handstand

Sub 45/25lbs plate if needed.

B.: 5k Row (Time)

Max Effort 5k Row
Pick eithr bike or Row NOT BOTH!

B2.: Assault Bike 10 Minutes Max Kcals (AMRAP – Reps)

10 Minutes for Max Kcals on Assault bike

Related Post
Comments

Leave a Reply

Your email address will not be published. Required fields are marked *