WOD

Friday 14th November 2014

Main – CrossFit

SKILL

Warm up should include handstand push-ups and toes to bar, set up scaling options if not going rxd.

Warm up should also include mobility for the squat and rack position.

Spend 15 minutes improving movement in the front squat and warming up to the weight in the workout.

WOD

3 Rounds EACH, 6 Rounds total for time:

– 10 Front squats (40kg/60kg)

– 10 HSPU

– 10 Toes to bar

SCALING

Reduce weight

Wall climbs / 10kg plate and Ab-mat/ Ab-mat

Toes to pole/ 15 ab-mat sit-ups

Metcon (Time)