Warm Up:
Row 400m
Then 2 Rds:
15 Pass Throughs
10 OHS
10 Bottom Presses
10 Push Ups
10 Ring Rows
STRETCH AND ROLL
WOD:
CrossFit Games 12.4
Complete as many rounds and reps as possible in 12 min:
150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups (Jumping Pull Ups for scaling)
Good Luck!!!
AMRAP 15:
ReplyDeleteRun 200m
4 Shoot Throughs
12 KB Swings 35#
Jaime-4rds+4ST
Derek-5rds
Katie-4rds+4ST
AMRAP 12MIN:
ReplyDelete100 WB 14#
30 DU
30 Jumping Pull Ups
Patrick-1rd+93WB
Kaitlyn-1rd+70 singles
Heather-1rd+65WB
Corey-1rd+58WB
ReplyDeleteFilthy Fifty:
ReplyDeleteShelly-22:37(25reps on JPU,KTE,PP 33#,150SINGLES)
Ryan-21:15(35reps,150singles)
Christian-17:09(25reps,75singles)