Thursday 2/27/2014 CrossFit Workout of the day
Warm up
7 Min AMRAP
5 Squat Stretches
5 Iron Crosses
5 Inch Worms
10 Knees to elbows
1 10 sec hand stand hold (against wall)
20 Double Unders (no more than 5 attempts)
Strength/Skill
For quality
12-9-6
Strict Rig dips
Strict Toes to bar
Training(Met-con)
For time
20 HSPU
30 Toes to bar
40 KB Swings (53/35)
50 Wall Balls (20/14)
60 Double Unders
Scale options:
scale HSPU with Ab mats.
Sub HSPU with HR push ups
Scale TTB with knees to elbows
Sub with w weighted V-Ups
Scale weight on KB swings
Sub with Russian
Scale weight on ball
Perform 120 singles if you cannot do double Unders
2014 02 26