9-9-2013

 In Workout of the Day

GrandmaCrossfit

 

Skill:

Accumulate 90 seconds of L-Sit holds

50 V-Ups with 25/10lb plate

60 seconds hand stand holds against the wall (elbows locked out and chin tucked into your chest)

 

WOD:

“The Admiral”

3 RFT:

20 Burpee Pull-ups

20 Front Squats @ 155/85 (Bar taken from the ground) ==> Lvl 2 (135/75) ==> Lvl 1 (115/65)

20 Box Jumps @ 24″/20″

 

*5 Burpee penalty for every time you rack the bar when doing front squats if you elect to take the bar from the rack instead of the ground (no burpee penalty for racking the bar after you have completed all 20 reps).

Recent Posts