Omega CrossFit – CrossFit
Warm Up:
10-15 Minutes.
Including.
3 Times of each.
20 Seconds Hollow Hold.
20 Seconds Superman Hold.
20 Seconds Floor Bridges
.
CWOD 1:
8 Minute Cap.
4 Rounds.
200 m Run.
15 Ring Rows
10 V Ups.
.
CWOD 2:
20 Minute Cap.
4 Rounds.
40 DU’s or 80 Singles
25 Russian KBS
7 Ring or Bar MU’s
Or Pull Ups/Jumping Pull Ups.
.
Or You Can Do
4 Rounds
300 m Ski
6 Turkish Get Ups
15 Bent Over DB Rows