Wednesday

CrossFit Prince George – WOD

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/10 Arm Circles Forward/Backward

10 Lunges With Twist

5 Inch Worms

:20 Second Hollow Rock

Then…

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Alt. Lateral Box Step Ups

5/5 SA DB Press

2 Wall Walks

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 – 100m Jog

Then…

SKILL

ON A 6:00 RUNNING CLOCK…

Kipping HSPU Breakdown

Workout

Metcon (Time)

FOR TIME

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over (50/35)|(35/25)/(24/20)

*Run 200m After Each Set.

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