Crossfit 213 Dowtown Los Angeles WOD 7/1/16

Friday:

Warm up:

shoulder/hip mobility, and pec stretches

 

 

Strength/skill:

Every minute, on the minute, for 15 minutes complete:

Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds

(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)

Minute 2 – Handstand Holds 30-45 seconds

Minute 3 – Toes-to-bar 7-12 good quality reps (String them together)    

 

WOD:

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (32/24 kg)

400 Meter Run*

100 Wall Ball Shots (20/12 lbs)

400 Meter Run

80 Burpees

400 Meter Run

100 Wall Ball Shots (20/12 lbs)

400 Meter Run

100 Kettlebell Swings (32/24 kg)

 

*Both athletes perform the run at the same time.

*Do WOD upstairs