CrossFit Inner Loop – WOD
Gymnastics
Rotate every 90 seconds between the following stations for 5 rounds:
1) Elevated Split Squat – 5 per side
2) Supine Ring Row – 10 reps
3) L-Sit DB Press – 5-10 reps
4) Static hold pull-up into slow negative – 2-5x
Metcon (Weight)
EMOM 10 Minutes
Even: 25 KBS (as heavy as possible with full arm extension & KB at eye level)*
Odd: Rest
*For every KBS <25 not completed per round, perform 2 burpee penalty at end of workout Record # of burpees to comments
Cash-Out Sprints x3 (3 Rounds for time)
EMOM for 3 minutes:
100m Sprint (from bay door to dumpster & back), rest in remaining time
Record time for each sprint