CrossFit Pride WOD June 21st, 2017
CrossFit YKV – CrossFit Special Event
Warm-up
TABATA 15 rounds
a. Air Squat
b. Sit Up (butterfly, use arms as well)
c. Push up
Mobility, rotate between 30 seconds of the following stretches:
RS Lateral stretch
LS Lateral Stretch
RS Sofa Stretch
LS Sofa Stretch
Metcon (Time)
“Year 1” – Partner Workout (RX)
A. “The Start”
101 Calories Rowing
101 KB Snatches #2/#1.5
101 Toes to Bar
101 Goblet Squats #2/#1.5
B. “The End”
Plate Pinch Grip Carry #45/#25
(Around “The Loop”)
“Year 1” – Partner Workout (Scaled)
A. “The Start”
101 Calories Rowing
101 DB Snatches
101 V- ups
101 Single DB Squat
B. “The End”
DB Farmer Carry
(Around “The Loop”)
Please make sure you sign up for classes on Wodify ahead of time to save your spot