30:15

Feb 9th, 2018

Category: CrossFit

30:15

Greg & Stacy – Cruisin’ on the Air Runners

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

DISCUSSION 5 Comments

  1. Joel Carpenter 02/12/2018 at 2:59 pm

    267.4 – new bikes have decimals! 1 pood KB

  2. Sean Flannery 02/09/2018 at 6:47 pm

    285 Adv (60, 34, 61, 48, 82)

  3. Crowley 02/09/2018 at 2:27 pm

    239 w/ strict hspu and strict pull ups

  4. Brian Campbell 02/09/2018 at 1:13 pm

    303 Adv (60, 39, 55, 70, 79)