Vigor CrossFit WOD 3.22.2016

Warm-up: (8 minutes)
8 minute AMRAP (warm-up pace)
· 5 inch worms
· 5 pull-ups
· 5 push-ups
· 10 squats
· 30 second front rack banded stretch (15 seconds each arm)

Strength: (20 minutes)
Warm-up to 75% of 1RM Front Squat
EMOM – Rotate the following sequence for 15 minutes
· Minute 1: Front Squats – 4 @ 75%
· Minute 2: 10 Wall-Balls (20/14)
· Minute 3: Plank x 30 seconds

WOD 1: (14 minutes)
Complete as many rounds and reps as possible in 14 minutes of:
Rx:
· 3 Ring Muscle-Ups
· 50 American KB Swings (24/16)
· 100 Air Squats

Scale:
· 6 jumping pull-ups
· 35 Russian KB Swings (24/16)
· 70 Air Squats

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