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Uncommon WOD – 040716

04.06.2016

CrossFit 1.0

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Hip Bridges x 8 reps @ 21X1
Station 2 – Tempo Push-Ups x 15 reps @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111

B.
Three rounds for time of:
Run 400 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20)

 

CrossFit 2.0

A.
Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes

Build load over the course of the five sets.

B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20)

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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