October 10, 2016

By October 9, 2016 wod No Comments

Workout of the Day
Back Squat
Find your 1 rep max.
20 MIN to work up
then
Bench Press
Find your 1 rep max.
15 Minutes to work up
then
CrossFit Games Open Workout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

Bootcamp
Warmup
2 Rounds NFT
6 each leg Reverse Lunge and reach
15 Drop squats
Bulldog circuit 5 each way
30 sec plank

Hang Snatch Practice
5 min movement of drills with PVC

1a. 3×12 Sumo Deadlift
1b. 3×20 Glute Bridges
Rest 90 sec between supersets

EMOM 6
1. 40 sec Row – max calories
2. 40 mountain climbers

** Rest 2 Minutes

EMOM 6
1. 40 sec max situps
2. 15 KB swings

** Rest 2 Minutes

EMOM 6
1. 30 sec russian twist
2. Run 200m

Post your scores to the Whiteboard.

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