BLOG - CrossFit Code Red

04-27-17 CrossFit WOD

CrossFit Code Red – CrossFit

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Warm-up

Warm-up (No Measure)

Dynamic:

20/20 shoulder circles

20/20 OH shoulder circles

20 snow angles

20 ring rows

20 min: Pull-up skills

3×10 hollow rocks

3×10 hollow swings

3×10 banded kip

3×5 strict pull-up

3×5 kipping

3×5 butterfly

Metcon

Tabata Push-Ups (AMRAP – Reps)

As many reps as possible.

Mobility

Metcon (No Measure)

ROMWOD

https://app.romwod.com/workout/timber