CrossFit 190 – WOD
Warm-up
3:00 jog
12 Air Squats
6 Spiderman
12 odd Object KB swings
6 Burpees
10 toy Soldiers
1:30 jog
3 x Tommy
3 Inch worms
1 min pigeon on each leg
WOD
Metcon (Time)
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
Part B) On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
Part C) On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
*ground to overhead video
https://youtu.be/kRsckQhX0is
*step ups on 15-24 inch surface
Add three times together for each part for total score
Metcon (AMRAP – Rounds)
Plank Test:
Max effort plank on the elbows.
*Legs fully straight, up on toes
*No sag in the waist(abs and glutes should be engaged
*no butt in the air either
Score is by mins completed, each min will count as a round.
0-1 = 1 round, so 1:59 would still only be 1 round complete
1-2= 2 Rds
2-3= 3 Rds
3-4= 4 Rds and so on
Check in on wodify and post videos of effort on Facebook or Instagram!!!