07-11-18 CrossFit WOD - CrossFit Code Red

07-11-18 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

Line drill:

Lunge

Butt kick

High knee

Skip

Crab walk

Frog hop

Duck walk

*Bear crawl back after each movement.

Metcon

Metcon (No Measure)

Body building circuit:

6 round – EMOM

8 KB hang squat clean

30 sec hollow hold

8 tall box jump

8 slam ball

8 DB floor press

*Set up 1-3 stations per movement. Complete 8 reps and move to the next. Start each movement EMOM.

*Hang squat clean with kettlebell in each hand.

*Tall box jump, jump to almost full extension if possible.

*Slam ball as hard as possible.

*Floor press, 3 sec down, fast up.

Mobility

Metcon (No Measure)

ROMWOD:

https://app.romwod.com/workout/bright-shiny-days