PERFORMANCE | JUNE 16, 2016

Cable Crossfit CrossFit WOD

[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Warm Up:

800m Run

 

WOD A:

Every 90 seconds for 18 minutes (3 sets of each)

Station 1-Rolling Pistol or Roll to Candlestick x10 reps

Station 2-30 seconds for max reps of Strict Handstand Push Ups or 5 seconds Eccentric Descent Handstand Push Ups

Station 3-60 seconds Hollow Body Hold

Station 4-Bar Muscle Ups or Ring Muscle ups x3-5 reps

 

WOD B:

Three sets for max reps

60 seconds of Burpees

60 second rest

60 seconds of Box Jumps or Step Overs

60 second rest

60 seconds of Dumbbell Plank Rows

60 second rest

60 seconds of Toes to Bar

60 second rest[/fusion_text][/fullwidth]