| a) WARM UP:
3 rounds:
Then grab a bar, warm up the front rack step ups. |
| b) SKILL:
FRONT RACK BOX STEP-UPS: 3 Sets of 16 Repetitions (8 each leg) * Alternate steps each step-up for a total of 16 repetitions, 8 on each leg.
Rest 2:00
Rest 2:00
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| c) WOD:
With a Running Clock… On the 0:00 – Part #1 8 min AMRAP:
Rest 4:00 On the 12:00 – Part #2 8 min AMRAP:
*Every break on the wall ball, complete 15 abmat sit-ups. A break means any time you stop moving. * Score is rounds and reps for the T2B + DU and the number of WB done. |
d1) STRENGTH ACCESSORY:
d2) GYMNASTICS ACCESSORY: A. Every 30 seconds, for 2 minutes (4 sets) of:
Followed by. . . Every minute, on the minute, for 2 minutes (2 sets) of:
B. Every 10 seconds, for 2 minutes (6 sets) of:
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e) POST-WOD RECOVERY:
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CrossFit and Personal Training 