Omega CrossFit – CrossFit
Metcon (No Measure)
Mobility
10 Minutes
Couch
Pigeon
Scorpion
Etc…
.
Warm Up
10 Minutes
.
CWOD
12 Minutes
800 m Run
100 Push Ups
Or
2 Rounds
400 m Run
50 Push Ups
Or
4 Rounds
200 m Run
25 Push Ups
.
7 Minute Rest/Set up
.
CWOD:
Solo
15 Minute Cap.
35 DB Curls
-Then-
4 Rounds
15 Bench Press
10 Renegade Rows with a Push Up
Ex: Push Up, Row, Row
-Then-
35 Ring or Box Dips