Skills/ GPP/ Longer WOD (20-40)
By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Skills
20 minutes of practice:
Handstands
Rope Climb
GPP WOD
20 min.
Metcon (AMRAP – Rounds and Reps)
20 KB Racked Lateral Bar Step
Overs with bar set at max. hip
flexion (53/35)
10 Single Leg Deadlifts Each Side
(53/35)
10 Renegade Rows Each Side
(53/35)
10 Box Jump (24/20)