CrossFit P9

WOD: Segunda Feira - 29.06.15

Mobilidade
Ombro

Strength
4 Rounds (NOT for Time) of:
     • 30” L-Sit Holds
     • 10 Weighted Ring Dips

WOD
“Assembly Line Massacre”

Rx:
4 Rounds for Time:
     • 20 Push-Ups
     • 25m OH Walking Lunges (25 lbs / 15 lbs)
     • 10 Atomic Sit-Ups
     • 25m OH Walking Lunges (25 lbs / 15 lbs)

Intermediate:
4 Rounds for Time:
     • 20 Push-Ups
     • 25m OH Walking Lunges (15 lbs / 10 lbs)
     • 10 Assisted Atomic Sit-Ups
     • 25m OH Walking Lunges (15 lbs / 10 lbs)

Rx+:
4 Rounds for Time:
     • 20 Push-Ups
     • 25m OH Walking Lunges (35 lbs / 25 lbs)
     • 10 Atomic Sit-Ups
     • 25m OH Walking Lunges (35 lbs / 25 lbs)

Scaled:
4 Rounds for Time:
     • 20 Push-Ups
     • 25m Walking Lunges
     • 10 Sit-Up to Squats
     • 25m Walking Lunges