TimberWolf Crossfit – St.Paul – CrossFit WOD
Strength Part 1 (3 Rounds for time)
L-Sit
3 sets of for Max Duration
Rest 1 minute between sets
*perform with hands on plates
Strength Part 2 (2 Rounds for reps)
Every 2:00 x 3 sets:
MAX unbroken TTB in 30 sec (minimum of 10 reps, otherwise perform hanging knee raises)
AMRAP V-Ups until 60 sec mark
“Breathe Fire” (Time)
For Time:
14 American Kettlebell Swings @ 24/16 kg
Echo Bike 14/11 calories
12 American Kettlebell Swings @ 24/16 kg
Echo Bike 14/11 calories
10 American Kettlebell Swings @ 24/16 kg
Echo Bike 14/11 calories
8 American Kettlebell Swings @ 24/16 kg
Echo Bike 14/11 calories
6 American Kettlebell Swings @ 24/16 kg
Echo Bike 14/11 calories
4 American Kettlebell Swings @ 24/16 kg
Echo Bike 14/11 calories
2 American Kettlebell Swings @ 24/16 kg
Echo Bike 14/11 calories
Time Cap: 16 minutes
*RX+ – 32/24kg
Scaling:
Alternatives to Echo Bike:
– 18/14 Cal Row, C2 Bike or Ski
– 7 Shuttle runs
Extra Credit (Optional After Class Work)
Jump Rope Skill (No Measure)
1. 4 Footwork Patterns ; 120 Seconds x 1 set
2. Single Under x10 + Double Under x10 + Speed Step x10; 3-4 unbroken complexes; rest as needed
Note: if you cannot do this unbroken that is okay, do your best to do so but don’t get discouraged
-then-
3 sets of:
1min AMRAP:
Crossover Single Unders
–rest 1min between sets —
