WOD

Tuesday 3-12-19

CrossFit Reaction – CrossFit

Warm-up

Squat Warm-Up (No Measure)

i. 5:00 T-Spine & Ankle Mobility

ii. 2 sets:

– 8 Russian KBS

– 8 Inch Worm w/ scap push up

– 8 Gorilla Squats

iii. 2 sets:

– 8 Empty bar crane squats

– 6 Ring Rows with big squeeze at top

:15 Active Hang (Active lats/ shoulders)

Strength

A: Front Squat (3-3-3-3-3)

3 sets of 5 at Tempo

2 Down

2 Bottom

2 Up

Conditioning

A: Metcon (Time)

100 Double-unders

50 Wallball (20/14)

25 DB Step Overs

50 DB Push Press

100 Double-unders

*Cap 12 Minutes. Any rep not completed in the time frame add :01 to final time.

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