Ab/Booty mix
Tabata Bicycles
2 mins Hole Sit with plate (25/45)
2 mins wall Sit w/ Plate (25/45)
Tabata Alt. Knees to Elbows
WOD
2 minsMountain Climbers
Then,
18-15-12-9 of
Hang Power Snatces (65/95)
Lateral Bar Hops
GHD’s
2 mins / Mountain Climbers
Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB
WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)
A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!