Timberwolf Fitness Roseville – CrossFit WOD

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Warm-up

30 sec plank

30 sec wall sit

30 mountain climbers

30 sec hand stand hold

Rest :90

20 sec/ reps of each

Rest 1:00

10sec/reps of each

Metcon (AMRAP – Rounds and Reps)

Amrap 20

12 pushups

9 air squats

6 v ups

3 wall walks

* each round add 3 reps except to wall walks they will always be 3

so round 2 =

15 pushups

12 air squats

9 v ups

3 wall walks

If you have a barbell, you are doing 9 front squats at 135/95 rx and scaled 95/65

If you cannot wall walk or your wall is not secure enough to do that, hold a handstand for :30 or do 5 inch worms.