2.13.17 CROSSFIT WORKOUT WOD THORNTON NORTHGLENN CO

By 02/12/2017 wod
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Warm up (10)

3 min shuttle run

3 min

5 scapula pull ups

5 scorpion twists

5 cat & cows

FIT Games Test (5)

A.

Gymnastics/Skill (20)

(split class if needed)

5 min EMOM

10m Over head walking lunges (115/85)

Straight into

5 min EMOM

10 burpee box overs

straight into

5min EMOM

5-8 Hand stand push ups (strict)

(scale= 10 on a box)

* No switching movements until after the 5th Min. Stay at that station the whole 5 min

B.

“Annie” + “Grace” (15-18)

RX

Annie

50-40-30-20-10

Double unders

Sit ups

When completed

Then Straight into

Grace

30 Clean & Jerks (135/95)

Sacle

Annie

100-80-60-40-20

single unders

50-40-30-20-10

Sit ups

When completed

Then Straight into

Grace

30 Clean & Jerks (115/85)

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