Thursday, December 3, 2020

WORKOUT OF THE DAY

Families! There is a CrossFit Kids version of this WOD on our Kids page

Warm Up:

Rowling for 4 Rounds, max 4 Burpee Penalty per Round

20 Banded Tricep Pull Downs

8 Med Ball Squats

6 Med Ball Push Press

 

Skill:

Kipping Dip Tuck Up 

Kipping Dip

 

WOD:

Complete the Following for Time-

Row 1000m, then

21-15-9

Dips

Wall Ball

 

Skill/Mobility:

Core Complex 5 minutes