Vigor CrossFit WOD 4.21.2016

Get band, bell, spot on rig, & pull out blue mats while coach gives instruction.

1) 3 rounds –
15 Banded Pallof press per side
15 Lunges per leg

2) 3 min AMRAP
5 Scap pull up
4 HS kick up
3 Inversion

3) Tabata
KB flip squat (Russian swing/flip bell/catch squat)
Pistols (alternate leg)

4) Ascending/descending ladder 1 up to 5 down to 1 up to 5, etc
Ring or bar inversion
HSPU
Single arm KB OHS

5) KB OH sit up w/ partner foot trap
6X6

6) 4 min AMRAP
10 plank jacks
10 Mtn. climbers
10 Jump squats

7) 3 rounds
10 Pallof press/side
10 Spider lunges

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