Categorized as: WOD

07-13-18 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

Tabata:

Hand stand hold

10 min:

5/5 spiderman lunge

5 hang power clean

5 front squat

5 clean

Metcon

Metcon (No Measure)

Not for time:

5 wall walk

9 squat clean

4 wall walk

12 squat clean

3 wall walk

15 squat clean

2 wall walk

*Pick your weight

*For the wall walk. Start in a push-up position with feet against wall.

*Focus on getting chest as close to wall as possible and back down to the push-up position.

Weightlifting

Front Squat (5-4-3-2-1-1-1)

15 min

Build up

Accessory

Metcon (No Measure)

4×15 band rotation

*Attach red band to rig. Stand parallel to rig, grab band and rotate outwards.