CrossFit 190 – WOD


5 min jog (2.5 out 2.5 back)


5x Tommy

8 Spider-Mans

5 Burpees

8 Toy solders

8 Twisted cross/scorpions


Metcon (AMRAP – Reps)

For those with access to pull-up bar and equipment:

Ascending Ladder for 15:00:

2 Strict Pull-Ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-Ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

(No Equipment Version):

Ascending Ladder for 15:00:

2 Odd-Object Ground to Shoulder (20-50#)

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object Ground to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

Core Conditioning

Tabata: :20 work :10 rest For four mins of each(8 rds)

Single Arm Plank

Glute Bridges

Single Arm Plank

Flutter Kicks