BOX – CrossFit
(No Measure)
Rowling
The goal is to row EXACTLY 100m. You must take full pulls!! For every meter over 100, athlete must do 1 burpee.
8 minute DU circle of death
“15 mins of skill work”
15 minutes to work on handstands/handstand walks
Scale to fit your ability:
Wall walk
Handstand hold
Negative handstands
Free standing
Metcon (Time)
Modified Regional Team WOD
Teams of 3
2 Rounds: 15-10-5
Push ups
Hang snatch (95/63)
Bar over burpees
*Each member must complete each set of each movement before the team can move to the next set.
Recovery and Mobility
Slow 250m row
Smash party!