CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory core work (after WOD)
10 minute clock
10 reps leg raises (hanging)
10 Bicycle kicks per leg
:30 hollow hold
Metcon (Time)
3 Rounds
Performance
21/14 Cal ski
14 Dual DB/KB box step overs 50/35 24/20
7 D-Ball OS 150/100
Fitness
15/11 Cal ski
10 Dual DB/KB box step overs
5 D-Ball OS
