12.16.16 CrossFit Workout WOD Thornton Northglenn CO

By 12/15/2016 wod

Warm-up

4 Rounds-

1 Minute of Battle Ropes

1 Minute of Handstand/ handstand walking practice

1 Minute of Abmat Sit-ups

A. 10 EMOM- “Work your Weakness, gymnastics”

Pick 1 gymnastics movement you would like to work on: pull-ups. toes-to-bar, muscle-ups, handstand pushups, rope climbs, etc. that you would like to work on.  The movement you choose must be a body weight movement, ideally one that is a weakness you would like to work on.  Perform 1-10 reps of the movement you choose.

B. Bench Press- 5×3

*Heavy as possible

C. 5 Minute AMRAP-

Thrusters (75/55)

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