TUESDAY WOD June 14, 2016

13
Jun

TUESDAY WOD June 14, 2016

20160613_185545
CrossFit WOD
PERFORMANCE AND FITNESS

A.
Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps

B.
Five rounds for time of:
15 Wall Ball Shots (20#/14#)
10 Toes to Bar
5 Burpees

C.
Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

 


BootCamp WOD
INTENSITY

A.
4 RFT
400 m Run
20 KB Swings
20 Box Jumps
20 Sit Up + Press

B.
3 Min AMRAP
2 x 30 ft Interval Sprints
5 Burpees

-1 Min Rest-

C.
3 Min AMRAP
5 Toes to Bar
10 Drop Squats

-1 Min Rest-

D.
3 Min AMRAP
10 DB Snatch
10 Seated Knee Tucks