WOD 6.27.13

CrossFit FMS WOD:

russ_Games2010_FinalEvent_JulieFoucherRope

Warm-Up:

1.) 4 minute AMRAP:

  • 8 alt. sampsons
  • 8 hang and twists
  • 20 jumping jacks

2.) Rope climb progressions

WOD:

1 minute per movement, 6 rounds, 18 minutes total.

  • Box jumps (24”)
  • Rope climbs (15 ft.)
  • Rest

Mobility/After Party: 

  • Alt. Scorpion: 2:00
  • Alt. Iron Cross: 2:00

Today’s Extra Credit: 

  • 1: Weakness #2
  • 6: Open Conditioning
  • 2: Strength (1 lift)
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