3.9.17 CROSSFIT WORKOUT WOD THORNTON NORTHGLENN CO

By 03/08/2017 wod
nicole3

Warm up

3 minute run

3 minute

5 scap pull ups

5 scorpions

5 slam ball cleans (30/20)

3 minute bike

 

Gymnastics/skill (16-18)

Hand Stand Push ups

  • 4 minutes hand stand hold (getting on the wall)
  • 4 minutes descending to the mat
  • 4 minutes the push up (kipping and Strict)
  • 4 minutes all the movements together and practice

 

Metcon

4 rounds of

40 sec on 20 sec rest

  • Shoulder to over head (95/65)
  • Slam ball (40/30)
  • Sumo deadlift high pull
  • Stone over shoulder (aka slam ball over shoulder)

-Score= total Number of reps-

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