Friday 4/18/2014 CrossFit Workout of the day
Warm up
3 rounds
Plank
High knees
Hold onto rig
Pass Thru’s (PVC)
OHS (arms)
Strength/Skill
Overhead Squats
3-3-3-3-3
Training (Met-Con)
“Code name: Alpha, Bravo, Johnny Damon, Delta phi”
4 Rounds
10 OHS (95/65)
10 TTB
EMOM
5 Burpees starting at 0:00
Scale options:
OHS
Scale weight
Sub with Front Squats
TTB
Knees to elbows
Weighted v-ups
2014 04 17