http://southhallcrossfit.com/wod/landmine/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

:30

Jumping Jacks

Arm Circles (Forward)

Arm Circles (Backwards)

Spidermans

3 Sets

Kneeling Single Arm DB Press x 8 e/s @ 20X1 Ascending in weight

L-Sit Taps x 40s (10 e/s x 2 sets)

Banded Pull Aparts x 10

Review

Handstand Push Ups/Box HSPU

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

40 Double Unders

20 Alternating Dumbbell Snatches 55/35

10 Handstand Push-Ups

Accessory

Push Jerk (Heavy Double)

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