June 9,2016


CrossFit 101
Skill: Ring Dips

WOD: For Time
Kettlebell Swings (53/35)
Goblet Squats (53/35)

Durability: Not For Time
200m Bear Crawl
200m Crab Walk

CrossFit Teens
Strength: Heavy Single 2 Push Jerks + 1 Split Jerk

WOD: For Time
Kettelbell Swings
Goblet Squats
Sit Ups

Incendia Endurance
WOD: For Time
“Partner Tri”
Run 1 mile
Row 2000 meters
Assault Bike 3 miles
*Teams of 2. Workout can be done in any order but each movement must be done before moving to the next.  Distances can be broken up however you like and there is no minimum work requirement.  One person works at a time.

Incendia Strongman
Warm Up: Jumping Jerking Jacks
WOD: 1 Mile Sled Push
Every 50m, 5 single arm push press (50/35)
*Teams of 3

Incendia Gymnastics
1) Rope Climbs
2) Toes to Bar
3) Core Work