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Crossfit WOD

Thursday: Keep up the Practice..

9th December 2020

CROSSFIT

STRENGTH

EMOM for 15 mins:

Min 1 - Strict HSPU x 5-10 reps 
Min 2 - Strict CTB pull-up x 3-8 reps
Min 3 - L-sit x 15-30 seconds

CONDITIONING

4 rounds for time of:

20 Box jumps (with step down) 
15 Pull-ups 
10 Ring dips 

* 14 min time cap

FITNESS

On a continuously running clock - 

AMRAP in 15 mins
3,6,9,12....
Slamballs
SB Shuttle Runs
SB Alt. Push Press
SB Step Ups
SB Hang Clean

At 17 min - 
AMRAP 3 min:
Distance Slamball Throws

At 22 min mark - 
AMRAP 15 min (in partner, alt. movements)
3,6,9,12....
Slamballs
SB Shuttle Runs
SB Alt. Push Press
SB Step Ups
SB Hang Clean

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