11/08/2016

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Warm-up (No Measure)

400m run

2 Rnds of:

10 Shoulder Pass Thru

10 Shoulder Pass Thru Reverse

:15-20s Couch Stretch

Warm-up

Warm-up (No Measure)

TABATA

Plank Hold 45/25

1 minute rest

Hand Stand Hold

I minute rest

Hollow Rock

I minute rest

Chin Over Bar Hold

1 minute rest

Skill

Warm-up (No Measure)

6 sets of 5 Medicine Ball Cleans

Metcon

Metcon (Time)

Flight Simulator

*25 min time cap (post completed rounds to comments if time cap reached)

** Scaled is a 15 min AMRAP of double unders…no singles allowed today!

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

45 unbroken double unders

40 unbroken double unders

35 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

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