Vigor CrossFit WOD 11.4.2016

Warm Up
Jump Rope (Singles or doubles)
Plank
Lunge (in place – Step back)
AbMat Sit-up
:20/:10 x 16 (Cycle through)
Then

Bar Arm + Turkish Get Up + Windmill
AMRAP 5 Minutes for perfect technique (Choose loading)

WOD
DL 5×2 E3M

Accessory
Row: 500M*
Run: 400M
Then
PCL&J: 6 (#135/#95)
Burpee Over the bar: 12
5 Rounds for time
* Stagger start as needed for rowers

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