WODs

Become Redefined

By May 26, 2016 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Gymnastics

GYMN: Handstand Push-up Progression (3 X Max Effort)

Perform the level of the progression that works for YOU.

Weightlifting

LIFT: One Armed Dumbell Rows (3 X 12 (6 each arm))

Metcon

WOD: Become Redefined (Time)

5 Rounds For Time: 18 Minute Cap

Run 400m

7 HSPU or Strict Press 95/65# RX

10 V-ups
Scaling- Pike HSPU, Banded Rack HSPU, strict press weight, Row 500m, knees to chest, sit-ups

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