12/2/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
Overhead Squat Review

Strength: (10 min)
– 3 sets in 10 Minutes –
10 Ring Push Ups
6 Alt DB Press (Hold @Top)
60 second Plate Plank Hold 25/15

WOD: (30 min)
– For Time –
600m Run
10 Overhead Squats (95/65#)
5/3 Bar Muscle Ups (or 7/5 Chinups)
400m Run
20 Overhead Squats (75/55#)
8/5 Bar Muscle Ups (or 10/7 Chinups)
200m Run
30 Overhead Squats (45/33#)
10/7 Bar Muscle Ups (or 12/9 Chinups)
5/3.5 km Assault Bike

[25 min cap]

*Scale to back squats for OHS as needed, chinups or band assisted chinups as needed (ring rows also a potential sub)

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