Vigor CrossFit WOD 10.21.2016

Warm Up
Jump Rope (Singles or doubles)
Plank
Lunge (in place – Step back)
AbMat Sit-up
:20/:10 x 16 (Cycle through)
Quadruped: Spinal Flexion/Extension
QPED: Trunk Rotation – L
QPED: Trunk Rotation – R
QPED: Transverse Squeeze
:20/:05 x 8 Intervals

WOD
Amanda
MU (don’t be afraid, there will be scaling as always)
SN (#135/#95)
9, 7, 5 For time (12 Minute Cap)

Accessory
RDL 5×5 E3M

Extra Credit
T2B: 3 + C2B: 3 OTM 10 Minutes (Done as a set)

Leave a Reply

Your email address will not be published. Required fields are marked *