Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up


Are you feeling this weeks WOD’s yet? For help with that call/text Tiffanie @ 951-285-9209 to make an appointment.

W24: 3 Rounds of: (No Measure)

:20 Static or Rocking Hollow Hold

10 Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Push-ups

Skill Work

Double Under Skill (No Measure)

Double Under Skill

CAT 1 & 2 Athletes that have doubles-

10 EMOM:

30 double unders

CAT 3 & 4 athletes (or anybody still having trouble with doubles)

Go with your coach for a Double under break down and practice

Metcon

Metcon (Time)

CAT1- RX+

3 Rounds:

5 Bar Muscle Ups

10 Front Squats (185/135)

*Must pull weight from the ground not the rack

10 Burpees

CAT 2- RX

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (155/115)

*Must pull weight from the ground not the rack

10 Burpees

CAT 3

3 Rounds:

10 Pull ups / Banded pull ups

10 Front Squats (95/65)

*Must pull weight from the ground not the rack

10 Burpees

CAT 4

3 Rounds:

10 Jumping Pull Ups

10 Front Squats (45/35)

*Must pull weight from the ground not the rack

10 Up Downs