WOD 08/08/2017

By: 0

IronFire Athletics, Home of CrossFit Poway – Workout of the Day

Warm-up

Warm-up (No Measure)

2 rounds

3 Skin The Cats with :10 hold at bottom

1:00 Left Couch stretch

1:00 Right Couch stretch

Skill / Strength

Warm-up (No Measure)

Gymnastics

4 Sets of:

5 Frog To Headstand

10 Strict C2B Chin-up

5 Box To Box Land and Jump

Workout 1 – Fitness

Metcon (Time)

3 rounds for time:

Bike 20 calories

15 DB Push Press, 25m 15w

20 Russian swings, 35m 26w
—–

[RX+]

DB 35m 15w

Workout 2 – Performance

Metcon (Time)

3 rounds for time:

50 Double unders

21 KB swings, 53m 35w

12 reps Push Press, 105m 65w
—–

[RX+]

Sub 25 TUs per round

Cooldown