Vigor CrossFit WOD 9.28.2016

Weds
Warm-up – General

Jump Rope (Singles or doubles)
Plank
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 6 Minutes for perfect technique (Choose loading)

WOD
BSQ 5×3 E3M

Accessory
Run: 100
Pull-up: 7
T2B: 7
AMRAP: 12 Minutes

Extra Credit
10 Min EMOM
Odd- 3 rope climb
Even – 12 box jump

Leave a Reply

Your email address will not be published.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