GYMNASTICS WOD: for QUALITY
FLEXIBILITY:
10 Air Squats
15 Side Leg Swings each leg
20 Sit Up to Pikes
Hold Pancake Split 2 minutes
Then
5 ROUNDS:
1 minute max reps Pistol
1 minute max reps Burpee
TEAM WOD: for TIME
Teams of 7 – 2 min AMRAP p/station (score is average of total for Team)
Wall Balls 9/7kg
Pull ups
Power Clean 135/95#
Burpee box jump over 24”
Power Clean 95/65#
Burpee parallette jump over
Double Unders
Single Sport Endurance Workout (from CrossFit Endurance)
Choose ONE of the following sports
Swim (SUN): 45:00 @ 80-85%
Bike (SUN): 45:00 @ 80-85%
Run (SUN): 45:00 @ 80-85%
Row (SUN): 45:00 @ 80-85%
Ruck (SUN): 45:00 @ 80-85%
Ruck (SUN): 12M TT
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (SAT or LI): 45:00 TT
Bike (SUN): 45:00 @ 80-85%
Run (OFF): OFF
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