WOD

CFM – CrossFit Premium

Metcon

a): Metcon (No Measure)

5 sets of

5-10 door frame pullups (table row)

15-20 straight leg situps

Metcon

b): Metcon (AMRAP – Reps)

Tabata x2

Diamant pushups

burpee

Military Pushups

burpee
rx+ with weight vest

Warm-up

Warm-up (No Measure)

EMOM 9 min (45 sec on / 15 off)

1st: handwalk/inch worm (no pushup)

2nd: Mountainclimber (each rep push your knee out)

3rd: Airsquat (pause 1 second in bottom position)