Workout of the Day 11/8/2017 – Wednesday


A. Gymnastics/Core
EMOM 12:
0: Muscle-Ups
1: Handstand Walk
2: L-Sit

Use 40s of each minute to work. Max rep muscle-ups if you have them. Low ring muscle-up transition work if you don’t. Shoulder touches if you don’t have handstand walk or static handstand hold; static handstand hold with a box as a scale.

B. Met-Con
3 Rounds:
10 Toes to Bar
20 Steps Overhead Walking Lunge (45#/35# Plate)
400m Run

CrossFit Lite

A. Met-Con
3 Rounds:
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Rest 2 minutes between rounds. Score total time not including last rest.

CrossFit 101

Front Squat 8-8-5-5-3-2

4 Rounds:
10 Front Squats
30 Double Unders
200m Run