WOD | Dec 7, 2017

Main – Stonehill Road – CrossFit

Metcon (No Measure)

PERFORMANCE CLASS

E2MOM 28

1 – Ski Erg Calories

2 – Plyo Push-Ups

3 – Single Arm Hang DB Squat Clean

4 – Rope Pulls

5 – AirDyne Calories

6 – KBS

7 – 1:00 Plank / 1:00 REST

Metcon (No Measure)

Class ROMWOD

Warm-up (No Measure)

WARM UP:

Play a game on the ski erg or rower

(go to menu, choose games, pick one)

THEN

5 min AMRAP

4 Arm Circles (each direction)

3 HR Push Ups

4 DB Hang Clean

3 DB Goblet Squat

16 High Knees

2 Ukranian Lunges