WOD CrossFit 090718

Warmup

500 m Run or Row
Paso de Oso + 20 Mountain Climber x 2 sets
Walking Lunge OH KB (20/12 K) + 5 burpees x 2 sets
8 Ring Row + 8 HRPU + 8 Pull Ups Kipping x 2 sets

Gymnastics (Ring Row)

A- SKILL GIMNASTYC:
Practicar 10´ Skin The Cat Then 3 x 2 reps. Rest entre rounds 1´

Metcon (Tiempo)

B- WOD: Work with a partner to complete 5 rounds for time: (I go, You Go.)
200m Run (Los dos a la vez)
100 Double-Unders or 300 simples
50 Box Jump (60/50 cm.)
50 Wall Ball Shots (20/12 Lb.)
TIME CAP: 20 Minutes

Gymnastics (Sit-up)

C- ABDOMEN:Tabata de Front Plank.