June 9, 2014

0

CrossFit
Skill: Handstand Practice

WOD: 10 Rounds for Time
3 Power Cleans (185/135)
6 Handstand Push Ups
30  Double Unders
*30 Minute Time Cap

CrossFit 101
WOD: For Time
“Dirty 30”

  • 30 Box Jumps (24/20)
  • 30 Jumping Pull Ups
  • 30 Kettlebell Swings
  • 30 Lunges
  • 30 Knees to Elbows
  • 30 Push Press (Bars 45/33 or Dumbbells 20/15)
  • 30 Sit Ups
  • 30 Wall Balls (20/14)
  • 30 Burpees
  • 30 Double Unders

Competitor
WOD: Same as CrossFit