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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

TUE, DEC 17TH WOD

Posted: Dec 16, 2019
Categories: WOD
Comments: 0

Warm-up:
8min AMRAP:
200 Meter Run or Row
30 Sec Plank (On Hands)
20 Overhead Circles (Each Direction) Video
5 Wall Squats Video
3 Walkouts

Strength/skill:
Ascending Ladder for 7min AMRAP:
1-2-3-4-5....
Strict Handstand Push-ups
Strict Ring Dip
Push-ups
--Rest 3 Minutes--
5min AMRAP:
2 Wall Walks
10 Weighted AbMat Sit-Ups (DB on chest, anchor feet)

Conditioning:
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)
*15min cap

Post:
3 Sets For Quality:
10 Jerk-Grip OH Walking Lunge Steps
10 Bent Over BB Rows (3 sec pause @ top, 3 sec negative)
*Same weight for both movements (light!)

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Tags: WOD

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CrossFit Down Valley - 101 Airpark Dr. #B9, Gypsum, CO 81637
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