Shapes On Shapes

Sep 11th, 2018

Category: CrossFit

Shapes On Shapes

Meghan crushing summertime sled work

Warm-up
2 Rounds
In 3 minutes, complete:
15/12 Cal Row
30 Double Unders
7 Kip Swings – Slow and tight

Coaches Note – Scale row/dubs in warm up as you plan to scale during the workout to get an idea of how much rest you will have during the workout. If this warm up is extremely tough, consider scaling down reps for workout.

Accessory
3 Rounds
Static holds
-30s L-sit Hold on Pull Up Bar
-30s rest
-30s Handstand Hold
-30s Rest

WOD
Every 3 Minutes for 30 Minutes
X Calorie Row
X Double Unders
X Chest to Bar Pull-ups

RX- 15/12 Row, 30 Double Unders, 7 C2B
Level 2- 12/10 row, 15 double unders, 5 chest to Bar
Level 1- 10/8 Calorie Row
ADV- 15/12 Ski Erg, 50 Double Unders,5/4 Bar Muscle-ups

Coaches Note – There is no built in rest other than what you earn. If you get too winded take a round off. If you take a round wait for the next round to begin. Pick a level and stick with it

Extra Work
12-12-10-10-8-8
DB Incline Bench
DB Bent Over Row

DISCUSSION 4 Comments

  1. Trevor 09/12/2018 at 3:06 am

    Pre Class
    DB Bench @55s
    2×10, 2×8, 2×6

    WOD: all rds Rx

  2. Sean Flannery 09/11/2018 at 8:38 pm

    WOD: all done Adv w/c2b
    Extra: DB IB- 25, 25, 27.5, 27.5, 30, 32.5 kg’s
    DB BOR- 20, 20, 22.5, 22.5, 25, 27.5 kg’s

  3. Coolidge 09/11/2018 at 5:03 pm

    all rounds rx

    5/5

  4. Crowley 09/11/2018 at 1:23 pm

    all rounds rx