Wednesday 7/08/15

CrossFit Inner Loop – WOD


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

Categories: WOD

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