FRIDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

-200m Run

-30 Sec Deep Couch Stretch (Each leg)

Skill Work

Warm-up (No Measure)

Skill/Arm Stability

Set the clock for 6 min and athletes will accumulate 3 min total with their arms in a locked out position with the movement according to their category. Athletes can rest as many times as they want as long as in the end of the 6 min, they accumulate up to 3 min with their arms in a locked out position.

C1- Handstand against wall

C2- Rings

C3- Rings w/ band or Push up position

C4- Push up position

WOD

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

Cat 1

•7 Handstand Push ups

•14 Burpees

•21 Sandbag Thrusters

Cat 2

•7 Handstand Push ups

•14 Burpees

•21 Wall Ball Thrusters 30/25#

Cat 3

•7 Pike Handstand Push ups or Box Handstand Push ups

•14 Burpees

•21 Wall Ball Thrusters 20/14#

Cat 4

•7 Push ups (knees if needed)

•14 Burpees

•21 Wall Ball Thrusters 14/10# (Scale lower if needed)