WOD 6.19.13

CrossFit FMS WOD:

diablo-crossfit-emily-dominating-the-kettlebell-full-extension-american-swing

Warm-Up:

1.) 5 minute countdown. Run 300 meters, then AMRAP:

  • 10 air squats
  • 10 active bar kips

WOD:

1.) All for time:

  • 800 meter run
  • 30 toes-to-bars
  • 30 kettlebell swings (16kg/24kg)
  • 30 wallballs (20lbs/14lbs @ 10ft/9ft)
  • 800 meter run

*Notes: 18 minute cutoff. 

Mobility/After Party: 

1.) 6 minute partner AMRAP:

Each team will score points by doing sit-ups. To score points One partner must be holding the given position (left side plank/right side plank) while the other does sit-ups. Switch as often as you’d like. Score = total sit-ups completed as a team.

  • First three minutes: Right side plank
  • Second three minutes: Left side plank
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