Vigor CrossFit WOD 9.15.2016

Thursday 9/15

Warm-up – General

Jump Rope (Singles or doubles)


Lunge (in place – Step back)

AbMat Sit-up

:20/:10 x 16 (Cycle through)

Warm-up – Mobility/Stability

Bar Arm + Turkish Get Up + Windmill

AMRAP 5 Minutes for perfect technique (Choose loading)


FSQ 5×5 E3M start @ 65% and work up to 5RM


Tabata :20/:10 x 32 (Rotate through)

Ball Slam (#20/14)

Air Squat

Swing (24kg/16kg)

Toes to bar

Extra Credit
Box Jump 3 Every:15 x 16 (24”/20”)

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