Monday 9.7.15

Chelan Valley CrossFit - Group WOD

Warm up (No Measure)

3 rounds

Good mornings x 12 reps (put some weight on)

Hip extensions x 12 reps (put some weight on)

Hollow Open Bar Taps x 12 (6 fast, 6 slow)

Target (6") burpees x 6 reps

Back Squat (5x5 @72.5%)

Metcon (Time)

For Time:

50 Push-ups

Rest 2 minutes

40 Push-ups

Rest 90 seconds

30 Push-ups

Rest 1 minute

20 Push-ups

Rest 30 seconds

10 Push-ups

*Rest is mandatory.

Accessory Work

1. Conditioning: 3 rounds: 20 cal. airdyne, rest as needed

2. Strength:

21-15-9 of:

KB thrusters (53/35#)

Rest 1 minute between rounds

3. Mobility: ROMWOD or mash

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