WOD 2/19/15
8 Minutes of Shoulder/Back/Wrist/OH Mobility
A- WU- 3 RNFT of: 5 Push Up/10 T2B/5-15′ HandStand Walk/10 Each Back Lunge or 3 RNFT of: 5 Push Up/10 Hanging Knee Raises/15 Seconds Wall Facing Shoulder Taps/ 10 Each Back Lunge -9 Minute Cap
B- 3 RFT of: 200M Farmers Carry (24/16KgX2)/100′ Broad Jump/100′ HandStand Walk or 3 RFT of: 200M Farmers Carry (20/12KgX2)/100′ Broad Jump/5 WallWalk -20 Minute Cap
Notes: For HandStand Walk and Broad Jump you can partition as needed so long as you cover 100′.
*C- 6 Minutes WU OHS/GHD Sit Up + EMOM For 12 Minutes: Even- 10 OHS (75/55)/Odd- 8 GHD Sit Up or 6 Minutes WU OHS/GHD Sit Up + EMOM For 12 Minutes: Even- 10 OHS (45/25)/Odd- 20 Ab Mat Sit Up
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Went back to crossfit steadfast because I ate a shit-ton of southern food…
Warmup:
Single unders, side to side, front back, jogging, straddle, and double unders
A. Three sets, not for time, of:
Turkish Get Ups x 3-8 reps
L-Sit x 45-60 seconds
Bridge-Ups x 4-6 reps
B. 2 Rounds, 2 min rest in between
AMRAP in 3 minutes (4 rounds each time)
6 Wall Balls (20/14)
6 Burpees
AMRAP in 3 minutes (3 rounds each time)
10 Back Extensions/ Super Mans
10 GHD Sit Ups / Hollow Rocks
AMRAP in 3 minutes (6 rounds each time)
5 Box Jumps
15 Double Unders