9/28/2016

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Reaper (No Measure)

Warm-up

Burgener Warm-Up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Skill

Warm-up (No Measure)

6 sets of 4 strict Ring Dips

*add weight if needed

Warm-up (No Measure)

2 sets of Max Effort Strict Pullups

2 sets of Max Effort Kipping Pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

25 Kettlebell Swings (54/36)

1 Turkish Get Up -Left

25 Double Unders

1 Turkish Get Up -Right


A bit warm…don’t ya think?

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