Main – CrossFit

Aerobic recovery
20 min row/run/AD
20 min skill work

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC

Skill work (No Measure)

Take 10-12 min and work on a gymnastics skill….HSPU / dips / pull ups / MU / bar MU

Competition WOD

Skill NFT (No Measure)

3 rounds not for time of
15 T2B
50 DUs
3-5 MU
8-12 pistols


SW-A: Multiposition Power Clean (6 x 5)

Rep 1: Mid Quad
Rep 2: 1″ Above Knee
Rep 3: 1″ Below Knee
Rep 4: Mid Shin
Rep 5: Floor

*120 Sec Rest

SW-B: Front Squat (6 x 6)

*Tempo of 30X0
**100 Sec Rest

SW-C: Medicine Ball Reverse Hyper (3 x 10)

Reverse hyper on GHD with medicine ball between feet.

SW-D: Hanging Leg Raise (4 x 6)

Add weight with medicine ball between feet.

Categories: WOD

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