CrossFit – Wed, Oct 4
Warm up – Wednesday
Banded 7’s
-into-
10:00 AMRAP
:30 sec Row
5 Knees to Elbows
:10 Handstand Hold
4 Box Step Ups (each side)
2 Zombie Climbs
Met con – Wednesday (Time)
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Box Jumps (30/24)
10 Rope Climbs (Or 30 Strict Pull Ups)
Time Cap:20mins
Accessory
Core Work
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
30 sec Hanging L-sit hold
10 Alt. V up + V-ups (R + L + Both = 1)
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets