WOD

Monday

CrossFit 5885 - CrossFit

Warm-up

2 laps walking lunges

20 rig squats

30 slow air squats

then as a group

3x50 air squats, 1:30 time cap per set, 45 seconds rest between sets

50 situps

Metcon (AMRAP - Rounds)

30 minute EMOM

Minute one:

10 single arm OH squat (5 each arm) @ 54/35

Minute two:

6 front squats @ 155/105

Minute three:

15 toes2bar

Can be done in groups of 2 to three with each person starting on a different station.

Scoring is individual, and is rounds completed in full.

Metcon (No Measure)

Accessory work:

50 ghd situps

50 ghd back extensions

50 reverse hypers

Hero WOD "Griff":

For time

Run 800m forward

run 400m backwards

run 800m forward

run 400m backwards

Back squats

8-6-4-2-2-2 @ 60%, 70, 80, 90, 90, 90

ROMWOD

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