WOD

Published on May 31st, 2017 | by Crossfit Sacrifice

0

WOD Wednesday

Gymnastics
Open Muscle Up (Bar or Ring) Work for 12 min
Rx: EMOM 1-3 MU
S1: Work on getting 1st MU
S2: Work on Chest to Bar, Kipping, Negative Pull-ups
S1: Work on Pull-ups, Kipping

17min AMRAP
-400m RUN
-20 Push Press (115/75#)
-20 GHD Sit-ups
(S1: Ab Mat Sit-ups)

Mobility
-Runner’s Lunge (Elbow to Ground)
-Light Post Stretch

Core/Back Cashout
3 Sets:
-10 Reverse Flies
-30 sec Side Plank each side

We are especially proud of this group of athletes that Ran Across Georgia this weekend!  Nice work Gang!


About the Author



Comments are closed.

Back to Top ↑