WOD 10/12/2017

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

Warm-up

Warm-up (No Measure)

Pigeon pose

1:00/side

20 steps Walking Lunge

20 ft. Handstand Walk or Bearcrawl

Skill / Strength

Warm-up (No Measure)

Gymnastics

3 sets NFT

10 Wall walks

15 Chest-to-bar Chin-ups

15 V-ups

Workout 1 – Fitness

Metcon (Time)

3 rounds for time:

Hill run

21 KB Russian swings (35/26)

21 calorie Row
—–

[RX+]

American swings

Workout 2 – Performance

Metcon (Time)

4 rounds for time:

Run 460 meters

21 DBL Dumbbell Russian swings (35/25)

*Narrow stance/DBs outside legs
—–

[RX+]

800m runs

Cooldown