October 25 2017

Posted by on Oct 24, 2017 in WOD's | Comments Off

10 minute alternating EMOM
A.) 5 Tempo Push ups 
(8 seconds to lower yourself from lockout down to the floor and explode back up)
If you are unable to do 8 seconds do 5 or 3. You can also scale to knees
Quality over quantity.

B.) 30 second superman hold 
Scale by 3 second holds with a rest in between (do this for 30 seconds)

Then

0-3 minutes
Run 400m
ME Wallballs (20/14)

Rest 1 Minute

Minute 4-7
Run 400m
ME T2B

Rest 1 Minute

Minute 8-11
Run 400m
ME Ring Dips

*Score is total reps
** Large classes will be split on T2B and Ring Dips

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109