WOD 9.26.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 20 jumping jacks
  • 10 bar kips
  • 10 sit-ups

2.) Kipping C2B progressions

WOD:

3 rounds of:

  • 1:15 of box jumps (24″/20″)
  • 1:15 of C2B pull-ups
  • 1:15 of GHD Sit-ups
  • 1:15 of rest

*Notes: Score = total reps from all 4 rounds.

After Party: 

  • Banded shoulder mobility: 2 x 2:00

 

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