Warm-up
1 min work,:30 rest
1. Ski Erg
2. Inchworms w/ Push Up
3. Assault Bike
4. Pull Up Bar Hang (below bar)
5. Jumping Lunges
Midline Madness
2x Through
40s Work: 20s Rest
1. Plank-ups feet on medball
2. V-Ups w/ medball
3. Russian Twists
4. Knee Tucks feet on medball
WOD
30s work, :15s Rest x6
1. Ski Erg
2. Hand Release Push-ups
3. Assault Bike
4. Pull-ups
5. Kettlebell Lunges
Complete 6 Rounds at Each station. Once 6 Rounds are complete Rest 1 Minute and then Rotate.
Score= Total Reps
ADV- Strict HSPUs, Chest to Bar Pull-ups
New to the Ski Erg? Check out our Video Tutorial!
Extra Work
21 BW Back Squats
7 Rope Climbs
15 BW Back Squats
5 Rope Climbs
9 BW Back Squats
3 Rope Climbs
WOD Credit- CrossFit.com