CrossFit WOD - Workout Of the Day

06-23-17 CrossFit WOD

CrossFit Code Red – CrossFit

View Public Whiteboard

Warm-up


Bird Dog Plank

Warm-up (No Measure)

Tabata:

Bird dog plank

*Alt sides every rnd

12 min:

5 baby maker

5 box overs

5 judo push-ups

5 push press

5 push jerk

Weightlifting

Push Press (3-3-3-3)

10 min cap.

Build up

Push Jerk (2-2-2-2)

10 min cap.

Build up.

Metcon

Metcon (Time)

For Time – 12 min cap

30 HR push-ups

30 box overs

30 sit-ups

30 box overs

30 HR push-ups

RX+ Do T2B for sit-ups

Mobility

Metcon (No Measure)

2/2 low dragon