Big Wednesday

CrossFit Return – WOD

 

Part A

15mins (3-4 Rounds)

6 x Banded KB Front Rack Split Lunge

2 x Wall Climbs with 10 sec Hold @ Top

3-6 C2B/Pull Ups/10 Ring Rows + Hold (Tempo 3 down, 2 sec Pause at Top)

8 Dips/ Dip Hold (30secs off Boxes/Rings)

Metcon (Time)

5 RFT 23min CAP

15 KB Swings (32/26)

20 sec L-Sit Tuck / Hollowrock

5 Burpee Broad Jumps

2 Lane Runs

Rest 90secs

Note no AB/Row this week unless injured.

Increase pace throughout rounds ,please.