CrossFit P9

WOD: Segunda Feira - 25.05.15

Mobilidade
Tornozelo

Strength
3 x 10 of Pistols
5 x 22 of Rope Climbs

WOD
“BPT Sandwich”

Rx:
20’ AMRAP of:
     • 5 Burpees
     • 10 Pistols
     • 15 Toes-to-Bars

Intermediate:
20’ AMRAP of:
     • 5 Burpees
     • 10 Pistols on Medball
     • 15 Knees-to-Elbows

Rx+:
20’ AMRAP of:
     • 5 Burpees
     • 10 Weighted Pistols (12 kg / 8 kg)
     • 15 Toes-to-Bars

Scaled:
20’ AMRAP of:
     • 5 Burpees
     • 10 Assisted Pistols
     • 15 Sit-Ups

AMRAP = As Many Reps as Possible


Burpees:

Pistols:

Toes-to-Bars (T2Bs)

Plank Burpees  →  Leg-by-Leg Burpees  →  Burpees  →  Target Burpees

Assisted Pistols  →  Pistols on Medball  →  Pistols  →  Weighted Pistols

Sit-Ups  →  V-Ups  →  Knee Raises  →  Knees-to-Elbows  →  Toes-to-Rings  →  Toes-to-Bars