Metcon

Bodh CrossFit – CrossFit

Warm-up

300 Skipping

Dynamic Stretch

Skills

Bear Complex

Sumo Deadlift

WOD

Metcon (AMRAP – Reps)

On The Running Clock Do AMRAP

0 To 3 min

Bear Complex 95/65 lbs

3 To 12 min

3 Pull Up

3 Goblet Squat

6 Pull Up

6 Goblet Squat

9 Pull Up

9 Goblet Squat

– – – – –

12 To 15 Rest

15 To 20 min

10 Hand Stand Push Up/ 20 Push Up

50 Fat Rope Skipping

20 To 25 min

10 Sumo Deadlift 175/125 lbs

10 Toes To Bar

25 To 30 min

Plank Hold

After Bash

Stretching

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s