Back

Interval Training/ WOD

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Gymnastics

30 minutes

Handstand Push-ups

Every 2 minutes, max out one movement. Rest, then max out next

movement on the following interval.

Toes-To-Bar

Max out the second movement. Rest, then max out next

movement on the following interval.

Pull-ups

Rest, then max out the third movement on third

interval.

Metcon

15 minutes

Metcon (AMRAP – Rounds and Reps)

EMOM

5 Deadlifts (275/185)

5 Wallballs (20/14)

Complete both movements in less than 1 minute. Whatever time left is your

rest. Every minute repeat the process.