Tuesday’s WOD 10/31

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Slow Row

Spidermans

Alternating Bird Dog ( https://www.youtube.com/watch?time_continue=19&v=X468F3ujGEk )

Medium Row

Samson

Hollow Hold

Fast Row

Push-up to Down Dog

Superman Hold

Metcon

Metcon (3 Rounds for reps)

“Lead Foot”

* Stagger groups on opposite 4-minute intervals if short on rowers. Use bikes if necessary.

CAT- 2- C2B; T2B; Pull Ups

CAT- 3- Pull ups; Knees 2 Elbow; Pull Ups (Bands OK)

CAT- 4 Jumping pull ups, Knee Raises, Jumping Pull Ups

AMRAP 4:

27/20 Calorie Row

27 Air Squats

27 Chest to Bar Pull-ups

rest 4 minutes

~~then~~

AMRAP 4:

21/15 Calorie Row

21 Air Squats

21 Toes to Bar

rest 4 minutes

~~then~~

AMRAP 4:

15/10 Calorie Row

15 Air Squats

15 Pull-ups