CROSSFIT

CrossFit Structured – WOD

Metcon (AMRAP – Reps)

Tabata Gymnasty

Pull-ups

Push-ups

Russian KB Swings (G/Y)

Sit-ups

8 x 20 secs / 10 secs

One round is:

:20 Pull – ups

:10 rest

:20 push-up’s

:10 rest

:20 KB swing

:10 rest

:20 sit-up’s

:10 rest

Repeat for 8 rounds

Rest 1 min between each round

Score: Lowest scored round of 8 rounds of all 4 movements.

(CONSISTENCY!!!!!!!!!)

(Goal: 40 reps)

BK: R/G

CROSSFIT

CrossFit  April 24, 2017

CrossFit Structured – WOD

Metcon (AMRAP – Reps)

Tabata Gymnasty

Pull-ups

Push-ups

Russian KB Swings (G/Y)

Sit-ups

8 x 20 secs / 10 secs

One round is:

:20 Pull – ups

:10 rest

:20 push-up’s

:10 rest

:20 KB swing

:10 rest

:20 sit-up’s

:10 rest

Repeat for 8 rounds

Rest 1 min between each round

Score: Lowest scored round of 8 rounds of all 4 movements.

(CONSISTENCY!!!!!!!!!)

(Goal: 40 reps)

BK: R/G