Friday, April 22nd WOD

Warm up:  Coach-led BW drills and mobility

-Curtis P EMOM

 

 

Skill: Handstand push up progressions

 

LV. A Conditioning:  CrossFit Open Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

-60 calorie row

-50 toes to bar

-40 wall ball shots

-30 cleans 135/95

-20 muscle ups

 

LV. B Conditioning:  14 minute AMRAP

-50 calorie row

-40 wall ball shots

-30 toes to bar

-20 cleans 115/75

-10 Burpees

 

LV. C Conditioning:  12 minute AMRAP

-40 calorie row

-30 wall ball shots

-20 hanging knees

-10 power cleans 115/75 or 95/55

 

 

Post:  15 minutes skill work or mobility

Nick ProhaskaComment