WOD 08/10/2017

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

Warm-up

Warm-up (No Measure)

2 rounds

10 Roll to Pike Stretch

10 Roll to Pancake

20 PVC Pass Throughs

Skill / Strength

Warm-up (No Measure)

Gymnastics

5:00 of Handstand Work

-Tripod

-Frog to Tripod

-Frog to Headstand

-Headstand to Handstand

then,

20 Wall Climb to Handstand

Workout 1 – Fitness

Metcon (Time)

2 rounds for time:

200m Farmer’s Carry, 25m 15w

20 Squat thrusts

20 Ring Push-ups
carry is with (2) DBs

—–

[RX+]

regular push-ups

Workout 2 – Performance

Metcon (Time)

2 rounds for time:

200m Farmer’s Carry, 35m 25w

20 Burpees

20 Ring dips
carry is with (2) DBs

—–

[RX+]

50m 35w

Cooldown