WODs

Vitamin K

By October 29, 2015 No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Deadlift (4,4,4,4,4)

In 20 minutes work up to a heavy set of 4 deadlifts increasing the weight each set.

GYMN: Rope Climb Progression (Varying)

During your rest periods work on the rope climb progression that works for you.

WOD: Vitamin K (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Wallballs 20/14#

100m Run (1 rep)

20 Russian KB Swings 53/35#

30 second Flr hold
Scaling – Wallball weight, 150m row, Kb weight

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