12.5.16 CrossFit Workout WOD Loveland Fort Collins CO

Warm-up

4 Rounds-

30 Double or Single Unders

20 seconds Handstand Hold

10 Therapy Squats

10 Scorpion Twists

A. 10 Minute AMRAP for QUALITY-

10 Kipping Handstand Pushups

5 Strict Pull-ups **5 Ring Muscle-ups if you have them

*Move with a purpose, the goal here is good reps/technique

B. On a 15 Minute Clock…

5 Minutes- Max Weighted Abmat Sit-ups (45/35)

4 Minutes- Max Kettlebell Swings

3 Minutes- Max Pushups

2 Minutes- Box Jumps (24/40)

1 Minute- Max Toes-to-Bar

*Score total reps

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