Blog

Uncommon WOD – 061114

06.10.2014

CrossFit 1.0

A.
Four sets of:
Pull-Ups x 4-6 reps @ 21X1 (use a partner or box for assistance)
Rest 60 seconds
Lateral Lunge x 8-10 reps each leg @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
In teams of two, alternate rounds to complete five sets each for time of:
15 Wall Ball Shots
15 Calorie Row

CrossFit 2.0

A.
Five sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds

B.
In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders

Courtesy of CrossFit Invictus

author: CrossFit Uncommon

Comment
0

Leave a reply