CrossFit WOD, February 15, 2023

2mins machine cardio
Into
2 rounds:
10 push ups on DB’s
5/5 renegade rows

Skill practice
Toes to bar/knees to elbows
*repeat
0-2min:
2 sets of 3 each way gymnastic log roll
2-4min:
2 sets of
15 hollow rock
15sec superman max effort contraction
4-6min:
3 sets of 6-10 kip swing
6-10min:
Toes to bar practise

25min AMRAP:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1:
5 / 10

10m shuttle runs
Wall Balls
Double DB Hang Cleans 15/22.5kg
DB Lunges (each step is ONE rep)

ADV Option:
Sub lunges for OH lunges