Wednesday

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!!!

Share