Sunday CrossFit Workout of the day
Warm up
W a PVC pipe
3 sets
10 Pass Thru’s
10 Dislocates
10 Over Head squats
Training (Met-Con)
“El Bandidos”
In teams of two
As a team complete the following
For time
5 Rounds
Row 1000 Meters
20 Over Head Squats (95/65)
20 Box Jumps (24/20)
1 partner can work at a time. Divide the work up evenly.
Scale options:
Scale # of rounds
Scale weight
Scale OH squats w Front squats
Scale height of box or step up
2014 03 29