Friday

CrossFit 190 – WOD

Warm-up

2x

15 Air Squats

12 Step-ups

9 Pushups

200m Run

5 Inch Worms

8 scorpions

20 Butt kicks

10 Toy soldiers

WOD

Metcon (AMRAP – Reps)

AMRAP 15

Max Weighted Chair Step ups

Every 2:00: 10 single arm thrusters with odd object/db/kB starting on 0:00

*alternate arms

*weight can be held back rack or on shoulder

* can use chair, bench, anything 20″ or higher. Guys preferably 24″

* score is number of step ups

Body Armor

3 Rds not for time:

30 V-ups

20 Single leg Hip Bridges (10 each)

20 Single leg DL(10 each leg)

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