3 WOD TUESDAY

BOX – CrossFit

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Burpee Lunge (No Measure)

3 Rounds
10 Burpees
10 Walking Lunges

Ring Push Ups (4 x ME)

Go as hard as you can each round. The next round if you drop more than 10% then you have a 20 DU penalty. i.e- 1st round 20…2nd round anything less than 18 = penalty because 10% of 20 is 2…

3 Min T2B/DU (AMRAP – Rounds and Reps)

REST 2 MIN BEFORE NEXT WOD
3MIN AMRAP
5 TOES TO BAR
10 DU

3 MIN DL/PUSHUP (AMRAP – Rounds and Reps)

REST 2 MIN BEFORE NEXT WOD
3 MIN AMRAP
10 DL 225/153
10 PUSH UP

3 MIN 100M SPRINT/LUNGE (AMRAP – Rounds and Reps)

DONE…OPTIONAL CORE AFTER
3 MIN AMRAP
10 LUNGES
100M RUN

Core

FLR (Accumulate 2 Min)

FLR = Front Leaning Rest

FLR is a plank is perfect push up position, should be no sagging or hyperextension of the back. The abs are on and the arms are locked and pressing through the floor.

http://www.youtube.com/watch?v=dzSPgeJCEU8

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