CrossFit WOD
Skills (5 Minutes Each):
– “Skin the Cat” Ring Work
– Pistol Skill Work
Four Rounds:
– Run 400m
– Rest 1:00
– 21 Box Jumps
– 12 Pullups
– Rest 1:00
Endurance WOD
1M TT
rest 5:00
Two to Four Rounds:
– 600m Run
– 1:30 Rest
*Hold 600m efforts within 2 to 3 seconds.
Daily WOD
Kipping Pullup Practice
Four Rounds
1a. 3 Skin the Cats
Four Rounds
2a. 10 Hollow Rocks
2b. 5 Bridges
Two Rounds
3a. Plank Hold Progressions (10-30 seconds each)
Skin the Cat
Hollow Rocks
Bridges
Mobility WOD
Four Rounds
– 5 Muscle Ups or Progressions
– 15 Jumping Squats
Three Rounds
– 5 Skin the Cats
– 15 Goblet Squats
Three Rounds
– 15 Weighted Situps
– 30 KB Swings
Five Rounds
– 5 Skin the Cat
Four Rounds
– 150′ Overhead Lockout Walk
– Max Lateral Pushups
Three Rounds
– Leg Blaster
– 20 GHD Situps
– 10 Toes to Bar (strict)