Friday 1/22/16 Neighborhood Wod Party

Warm-up

Dynamic warm-up around the mats, leg swings, 15 Burpees, 50 Jumping Jacks, Couch stretch, Oly squat stretch, Pigeon, Puppy Dog

Metcon

Rx: Metcon (AMRAP – Reps)

12 min

115/75

Hang Cleans

Front Squats

Bar Over Burpees

25 Double Unders
Ascending Ladder 1, 2, 3

on the movements

But always Jump rope remains the same

Nx SCALED: Metcon (AMRAP – Reps)

12 min

95/65

Hang Cleans

Front Squats

Bar Over Burpees

25 Dubs or 50 Singles

Bx BEGINNER: Metcon (AMRAP – Reps)

12 min

75/35

Hang Cleans

Front Squats

Bar Over Burpees

50 Singles

 

CrossFit PortSide