CrossFit Clout – CrossFit

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Metcon (No Measure)

WOD – home version

21-18-15-12-9-6-3:

Double Dumbbell Squats (50’s/35’s) – or odd object

200m Run

Kilos: 22.5’s/15’s

STRENGTH:

50 V-Ups

1:30 Hollow Hold

50 V-Ups

Metcon (Time)

WOD – gym version

21-18-15-12-9-6-3:

Kipping Handstand Pushups

200 Meter Run

Metcon (No Measure)

CONDITIONING – gym version

rowing intervals

9 rounds:

1:40 on

:20 off

Metcon (No Measure)

CORE – gym version

1:00 superman hold

15 Strict Toes to Bar

:45 superman hold

12 Strict Toes to Bar

:30 superman hold

9 Strict Toes to Bar