Friday

CrossFit 190 – WOD

Warm-up

600m Jog (3-4 mins)

2x

10 Squat Sprawls

10 Spidermans

20 High knees

8 Side lunges

20 Butt Kicks

8 Walking Quad Stretch

WOD

Metcon (Time)

For Time:

50 Single Arm Alternating DB Squat Cleans

100 Double-Unders

75 Sit-ups

100 Double-Unders

50 Single Arm Alternating DB Squat Cleans

*modify with odd object squat cleans if that’s what you have
Sit-ups are arms forward standard from recent home workout open!!!

(Lookup crossfit open 2021 workout 3: standards)

-Butterfly sit-ups with hands forward over the pelvis the whole time instead of taking them back to the ground for momentum

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