Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W4: 2 Rounds (No Measure)

3 Rounds

200 M Row

5 Jumping Jacks

5 Grasshoppers

WOD

Metcon (Time)

C1 (RX+) :

For time:

30 ft Handstand Walk

30 Burpees

20 Triple Unders

Row, 500 M

25 GHD’s

1Rope Climb Legless

25 GHD’s

Row 500 M

20 Triple Unders

30 Burpees

30 ft Handstand Walk

C2 (RX) :

For time:

30 ft Handstand Walk

30 Burpees

60 Double-unders

Row, 500 M

25 GHD’s

1 Rope Climb

25 GHD’s

Row 500 M

60 Double Unders

30 Burpees

30 ft Handstand Walk

C3:

For time:

2 Minutes of Handstand Walk Attemps / 4 Wall Walks

30 Burpees

30 Double-unders attempts (count misses and singles) / 90 Singles

Row, 500 M

25 Hollow Rocks

1 Rope Climb Halfway / Lock in x3

25 Hollow Rocks

Row 500 M

30 Double-unders attempts (count misses and singles) / 90 Singles

30 Burpees

2 Minutes of Handstand Walk Attemps / 4 Wall Walks

*Do not scale up any movements unless you can do C1 or C2 prescribed. It’s not Al La Cart unless your dealing with an injury.

C4:

For time:

10 Push-ups

10 Burpees

40 Singles

Row, 250 M

15 Ab-Mat Sit-ups

3 Ring Rows

15 Ab-Mat Sit-ups

Row 250 M

40 Singles

10 Burpees

10 Push-ups

Recovery

Foam Roll (No Measure)

Target hamstrings and lower back! If you are unsure…ask the trainer the best way!