CFNE spin

Posted: 04/23/2017 in CrossFit Trainers, WOD
Tags:
Warm-up

50 jumping jacks

10 down dog/up dogs

20 alternating single arm Russian KBS (35/26)

20 bicycle crunches (knee touches elbow)

10 romaninan dead lifts (45/35)

10 med ball cleans (20/14)

5 tuck jumps

WOD

2 rounds with a partner for time of:

200m run

50 hand release push-ups

200m run

50 KBS (53/35)

200m run

50 v-ups

200m run

50 deadlifts (155/105)

200m run

50 wall balls (20/14)

200m run

50 box jumps (24/20)

*run together each time

*split reps in half, one person works at a time

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