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Saturday May 18, 2019

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CrossFit Murfreesboro – WOD

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Warm-up

Body Armor

Weida Core (Time)

25 Sit Ups

100 Flutter kicks

25 Sit Ups

25 Leg Raises

25 Sit Ups

25 Hello Dolly’s

25 Sit Ups

25 Crunches

25 Sit Ups

25 Russian Twists

25 Sit-ups

25 Bicycles

25 Sit Ups

100 Flutter Kicks

Metcon

Metcon (Time)

“18.6 Team Series”

2 Rounds for Time with a partner:

100 calorie Row (switch every 25)

50 Handstand Push-Ups (total)

Time Cap: 20 minutes

Scaling: HSPU should be scaled to Hand Release Push ups then to push ups from knees, then to push off of wall or elevated surface.

Mobility