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02/07/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Mash/ROMWOD

Metcon

Metcon (No Measure)

15-5-15

Bear Crawl (M)

SDL 115/80

Then…

15 Min. EMOM

Min. 1- 30 Singles (Unbroken)

Min. 2- Rest

Min. 3- Max Struct Pull-Ups

Skills

Warm-up (No Measure)

Kipping

Metcon

Metcon (Time)

Partner WOD

100 Push-Ups

100 GHD Sit-Ups

100 Push Press 95/65

2500M Row

*Split Work as needed.