04/16/2021

CrossFit OC3 – CrossFit

Warm-up

Metcon (No Measure)

Accessory Core (after WOD)

3×15 Hanging leg raises (cant hang? do T2Rig SLOW)

3×10 (5 per side) elbow to knee (laying on ground)

3x:45 Plank hold

3×10 (10 per side) Standing KB side crunch

Metcon (Time)

For Time:

Performance

1000/750M row

50 Pull ups

50 Thrusters 95/65

500/400M ski

25 BMU

25 Thrusters 135/95

Fitness

750/600M row

40 Pull ups/Asst pull ups/RR (or 50 jumping)

40 Thrusters

400/300M ski

20 Pull ups/RR or jumping Whatever they did NOT do above

20 Thrusters (Heavier)
Change your own weight

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