CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory Work:
3x:30 GHD Russian twist with PVC pipe
3×20 Weighted V-ups
3×50 fast sit ups (looking for a small crunch, not a full sit up)
Metcon (Time)
Partner WOD:
Performance
40/30 Cal bike (partner hold BB over head)
40 Synchro Front squats 95/65
40/30 Cal Bike (HOLD)
40 Syn T2B
40/30 Cal Bike (HOLD)
40 Syn SDHP 95/65
40/30 Cal Bike (HOLD)
Fitness
34/26 Cal Bike (partner BB hold)
34 synchro FS
34/26 Cal Bike (HOLD)
34 synchro sit ups/GHDSU
34/26 Cal Bike (HOLD)
34 SDHP
34/26 Cal Bike (HOLD)
