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By September 11, 2015No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

GYMN: Handstand Push-up Progression (Varying)

GYMN: Pull-up Progression (Varying)

In about 15 minutes complete both gymnastics progressions at the level that works for YOU.

WOD: Sadistic (AMRAP – Rounds and Reps)

13 minute Amrap of:

13 Burpees

13 American KB’s 53/35#

13 Wallballs 20/14#

*****Rest 45 seconds between rounds******
Scaling-No push-ups burpee, kb weight, russian kbs, wallball weight