06-14-18 CrossFit WOD - CrossFit Code Red

06-14-18 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

15 min:

5 dive bomber push-up

5 wall ball

5 kettlebell swing

5/5 overhead kettlebell lunge

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

5 pull-up

10 wall ball (20/14)

15 kettlebell swing (53/35)

RX+ chest to bar pull-up

Accessory

Metcon (No Measure)

3×10

One arm overhead kettlebell walking lunge.

*10 on one arm, 10 on the other for 3 sets. Focus on shoulder stability!