WOD | 9/26/18 Wednesday | CrossFit 791

September 25, 2018

Wednesday

Warmup

 

2 rounds:

2 minutes of jump rope

30 second hollow hold

30 second tight arch hold

20 second tuckhold

10 step ups 24/20

5 perfect pushups

 

 

10 minute EMOM

Even: 40 seconds of Ring Dips

Odd: 30 seconds of V ups

 

Progressive Sprinting Warmup

50,60,70,80,90%

 

10 total sprints:

Rest 90 seconds after each 50m and 2 min between each 100/200m

 

5 50m

3 100m

1 200m

1 400m

 

Cooldown