WOD Thursday July 30th

Warm up: 400 meter run / 20 sit ups / 15 Back extensions

  1. L sit or L sit progressions: 1 minute on 2 minutes off x 4 Rounds

*Accumulate as much time as possible in the position within 1 minute.

2. Glute ham raise: 3 x 12 ( use bands if you can )

3. As many rounds as possible in 10 minutes:

20′ Handstand walk or something else

20 Goblet or D ball squats

20 Ring rows or Australian Pullups

*Do you really need chalk for ring rows? Really?


Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: