Wednesday October 18, 2017

21
Mar
Written by admin

Warm-up

Choose 1: Row 500m, Run 400m or Airdyne Bike 1 mile

>Shoulder/Wrist/Hip Mobility<

3 Rnds NFT~

15 KB Swings

15 Double Unders

then

1-3 Muscle-Ups (Singles) or Muscle-Up Progressions

WOD:

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall Balls (20/14# - 10/9')

90 Double-Unders

30 Muscle-Ups

   

1970-01-01

Posted in Crossfit  
 

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