http://southhallcrossfit.com/wod/brussel-sprouts/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

150m Row

2 Wall Walks (5s Hold @ top)

10 Single Leg RDL w/ reach

Gymnastics

Metcon (No Measure)

EMOM for 3 sets each

Station 1

2-3 Muscle Ups

or

5 Strict Pull Ups

or

10 Ring Rows @ 2111

Station 2 – L – Sit or Hollow Hold

Metcon

Metcon (2 Rounds for time)

2 Sets

25/20 Calorie Row

20 Burpee Box Jump Overs 30/24

– Rest 5:00 –
You have a long rest period for this workout, each round should be a SPRINT. If you are taking longer than 3 minutes to do a round scale accordingly and focus on consistent movement.

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