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Mittwoch

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Gymnastics

Metcon (10 Rounds for reps)

Gymnastic Interval WOD:

E2MOM-10

Odd minutes = 1 minute of SLOW strict ring muscle up movement: https://www.youtube.com/watch?v=h-eC1erI-tQ

Even minutes = 1 minute of strict Toe 2 Bar movement : https://www.youtube.com/watch?v=qcosxmOBQK0
Intention= this segment of today is interval training. It’s 1 min of work, 1 min of rest each round. The work should be super slow and controlled. We are building strong muscles and tough tendons.

WOD

Metcon (AMRAP – Rounds and Reps)

WOD:

AMRAP – 15

10 Single Arm Overhead Walking Lunge total (50/35)

10 Wallball (20/14)

100 meter Run around track with your medicine ball
Intention – keep a consistent pace throughout your WOD and complete the walking lunges