Big Wednesday

CrossFit Return – WOD

Gymnastics

15mins

12 Pistols / Scaling Option/ Bulgarian Split Squats (8 x e/l)

rest 20 secs

30 sec inverted Hollowrock / Static Hold on Rope

rest 20secs

9-12 T2B / k2e/ Weighted Sit Ups

rest 20secs

12 Supine Ring Rows (Feet Elevated)/ 3 BMU/ Ring Muscle Ups

rest 60 secs

Metcon

WOD: Metcon (AMRAP – Rounds and Reps)

17min Partner AMRAP

p1. 2 Lane Runs

p2. AMRAP

6 HSPU / 10 Push Ups

12 Wall Balls

12 Box Jumps
Pre 2017 CF Open Big Wednesday

2 more sleeps………..