Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W26: 2 Rounds (No Measure)

15 M Bear Crawl

20 Push Ups

15 M Crab Walk

20 Squats

15 M Burpee Broad Jump 30 Mtn Climber

WOD

PW Part One (AMRAP – Rounds and Reps)

10 Minute Part One

C1: (RX+)

200 M Sandbag Run

8 Hollow Rock (back and forth=one rep)

8 Burpees

*one partner works, one rests.

C2: (RX)

200 M Run

8 Hollow Rock (back and forth=one rep)

8 Burpees

C3:

200 M Run

8 Hollow Rock (back and forth=one rep)

8 Burpees

*weights and movements can be scaled further if needed, but reps and time of WOD stay in place.

C4:

10 Minute AMRAP:

200 M Run

8 Ab-mat situps

8 Burpees

*trainers can scale C4 further if needed.

———-REST 3 MINUTES BETWEEN WODS———-

PW Part Two (AMRAP – Rounds and Reps)

10 Minute Part Two

C1: (RX+)

200 M Sandbag Run

8 Battle Ropes (R = 1 rep, L = 1 rep)

8 Kettlebell Swing 73/53

*one partner works, one rests.

C2: (RX)

200 M Run

8 Battle Ropes (R = 1 rep, L = 1 rep)

8 Kettlebell Swing 53/44#

C3:

200 M Run

8 Battle Ropes (R = 1 rep, L = 1 rep)

8 Kettlebell Swing 53/35#

*weights and movements can be scaled further if needed, but reps and time of WOD stay in place.

C4:

6 Minute AMRAP:

200 M Run

8 Ring Rows

8 Kettlebell Swing 16/9#

*trainer can scale C4 further if needed.