Tuesday, December 30, 2014
"Why Did the CrossFitter Cross the Road?"
EQUIP: KB (c: 70/53, p: 53/35, f: 35/18), Chin-Up/ HSPU Stations, Wall Ball (20/14), Rope
WARM-UP:
*Active Stretch
*400m Run
*10 ea. x KB Goblet Squat, Goblet Lunge, SDHP, 1-Arm Push Press
*10 x Pike Push-Up
*1 min. Handstand Hold (vs. wall OR freestanding)
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WOD: “Why Did the Chicken (I Mean, CrossFitter) Cross the Road?”
-athletes line up (with a KB and a WB) along the west wall of the gym, traveling 5m across the gym to and from the pull-up rig
10 Rounds For Time (60min. cap) -
*10 x KB SDHP (c: 70/53, p: 53/35, f: 35/18)
*5m 1-Arm OH KB Lunge (Right) (there)
*5 x KB Snatch (Right)
*5 x Chin-Up (c: Strict)
*5 x HSPU (c: Strict)
*5 x KB Snatch (Left)
*5m 1-Arm OH KB Lunge (Left) (back)
*10 x Double-Squat Wall Ball (20/14)
**2 x Rope Climb after every 2 rounds**
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