FRIDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

-200m Run

-10 Air Squats

-5 Push Ups

Skill Work

Kipping

10 min of practice

BEGINNER ATHLETES – Show athlete how to kip and what kipping is used for.

CAT 1 & 2 ATHLETES – For athletes that already know how to kip, this is time to work on your weakest movements that involve kipping (pull ups, toes 2 bar, ring dips). Coach is their to help so ask questions!

WOD

Metcon (AMRAP – Reps)

Cat 1 & 2

6 min AMRAP

-3 Ring Dips

-6 Hand-Release Push Ups

-12 V Sit-Ups

*2 MIN REST THEN:

6 min AMRAP

-3 V Sit-Ups

-6 Hand-Release Push Ups

-12 Ring Dips

Cat 3

6 min AMRAP

-3 Ring Dips (band if needed)

-6 Push Ups

-12 V Sit-Ups or Ab-Mat Sit-Ups

*2 MIN REST THEN:

6 min AMRAP

-3 V Sit-Ups or Ab-Mat Sit-Ups

-6 Push Ups

-12 Ring Dips (band if needed)

Cat 4

6 min AMRAP

-3 Bench Dips

-6 Knee Push Ups

-12 Ab-Mat Sit-Ups

*2 MIN REST THEN:

6 min AMRAP

-3 Ab-Mat Sit-Ups

-6 Knee Push Ups

-12 Bench Dips