This was the WOD at CROSSFIT S3 (in Ballantyne) last Wednesday. The warm-up listed here is mine, but the main workout is all Kirk Dewaele's (co-owner of S3). The only addition I made to the WOD is the lateral bar hops. The one took me a good 27+ minutes (with some distractions thrown in) at home this morning.
WARM-UP:
5 min. AMRAP -
- 20 x Jumping Jacks
- 10 x Air Squats
- 10 x Jumping Jack + Finger-Tip Floor Touch (Jack-Squat)
- 10 x All-4s Plank Hop
WOD:
30-25-20-15-10-5 x
- Ab Mat Sit-Ups
- Good Mornings (65 lb. barbell)
- Knees 2 Elbows (hanging tuck-ups)
- Stiff-Legged Deadlift (65 lb. barbell)
- Lateral Bar Hops (R hop and L hop = 1 rep)
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