Like Us on Facebook!

Monday 1/20/14: CrossFit CSA WOD

Every :30,  for 6 minutes:
Toes to Bar x 3-5 reps

*work on kipping motion, even if you’re not reaching feet all the way to bar.
Not For time, but under 10 minutes:
Run 400 Meters
25 Burpees Over your Barbell

When the clock reaches 10:00, complete the following for time….

Three rounds for time of:
Front-Racked Reverse Lunges x 20 steps (rx=105/75; ADV=135/95)
Box Jumps x 10 reps (rx=24″/20″; ADV=30″/24″)
Double-unders x 100
Run 400 to the finish for time.

This entry was posted in . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *