18
Oct
Friday, October 19, 2018
![](https://www.crossfitagoge.com/wp-content/uploads/2018/09/2018-08-22-18.48.48-1.jpg)
The difference between stumbling blocks and stepping stones is how you use them.
Unknown
WORKOUT OF THE DAY
WARM UP:
12 Sit Ups ———> Spiderman Stretch
12 Banded Pull Downs —> Inch Worm
12 Squats ——————> Lunge Walk
12 Box Step Ups ———> Broad Jump
SKILL:
Toes to Bar Complex 4-5 rounds (scaled stays tucked)
Kip Swing Cadence Drill, 7-8 Swings
WOD:
21-15-9 Reps for time of:
Toes to Bar
Box Jumps
Dips
COOL DOWN/ ACCESSORIES:
Easy Run/row/ski/bike for 4 minutes
Tricep Smash, 60 sec each