Friday

CrossFit 190 – WOD

Warm-up

2x

15 Jumping Jacks

4x Tommy

12 db snatches/odd object g2o

5 burpees

10 Sit-ups

8 spiderman

*g2o=ground to overhead 2 hands(one if you can lighten up odd object and safely snatch)

WOD

Metcon (Time)

3 Rds for time:

400m Run

30 DB Snatch/odd object g2o

20 Goblet Squats

100ft Bear Crawl

20 Goblet Squats

60 DU’s /penguins(double taps)

*for bear crawl measurement

16-20 long steps out, Mark it, crawl there and back.

(16 for tall people 6’0 and up like me, 20 or so for short people like Robles)

Core Conditioning

“Abs for days”

6-5-4–3-2-1

Sit-ups

V-ups

Straddle ups

Around the worlds

*https://youtu.be/5DewTjmsoms

https://youtu.be/t9WgtoQJbV0

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