Thursday 2/12/2014 CrossFit workout of the day
Warm up
10 Min AMRAP
5 Squat Stretches
5 Push ups
10 Hollow rocks
10 Jump Squats
1 Kick up to a hand stand hold for 10 secs
Strength/Skill
In 8 mins climb the ladder for quality
Strict Ring dips
Strict pull ups
1-2-3-4-5-6…….
Training (Met-Con)
“The mission”
9 Min AMRAP
5 HSPU
10 Box Jumps(24/20)
15 Pull Ups
EMOTM perform 10 Air Squats starting at 0:00
Scale options:
Scale HSPU with ab mats
Kick up to wall and hold for 15 secs
Perform 10 HR push ups
Box jumps: scale height on box, step up
Pull ups: use a band or sub with ring rows
2014 02 12
“I thought I was in shape until I started Crossfit.” – Jeff D., March 6, 2012
“I thought I was in shape until I started EVF360.” – Jeff D., February 13, 2014
WOD 3 rounds plus 3. Should have been called “Pull ups interrupted” with an air squats EMOM. Boo Hoo for karaoke tonight!