Tuesday WOD – 041216

Squad

WCCF Squad at Cynergy CrossFit’s Kids and Teen Challenge

WORKOUT OF THE DAY

Fitness
1. Handstand Practice

2. 4 Rounds for time:
10 Push Press (5-10# heavier than last week)
500m Row
Rest 1:00

Performance
GYMNASTICS
Accumulate 2:00 in Chin & Toes HS Hold, then
Practice Freestanding HS

METCON
4 Rounds for time:
10 Push Press (5-10# heavier than last week)
500m Row
Rest 1:00

ACCESSORY
1. Strict Dips: 4xME

2a. DB Hex Press: 4xME
2b. DB Flyes (go lighter): 4×15

3. Banded Tricep Extensions
This workout has a 10 minute time cap. I want one set of 30 reps to blow it out. Rest 30 seconds then a set of 20 reps. Rest 30 seconds and back on for sets of 20 reps. Keep following the 20 reps, rest 30 seconds till you hit your time cap of 10 minutes.