WOD

WORKOUT OF THE DAY


April 16, 2018CrossFit

Gauntlet CrossFit – CrossFit

Warm-up

Front Rack Warm-Up (No Measure)

400m Run/500m Row/25 Cal Bike

20 KB Push Press (each arm)

1 minute Banded Front Rack Stretch

2 minute Squat Hold

Starter

Pausing Front Squat

Every 3 minutes, for 15 minutes (5 sets) of:

Pause Front Squat x 3 reps (3 Second Pause)

Finisher

Metcon (AMRAP – Rounds and Reps)

Four sets of 3-minute sprints of:

“Mary”

5 Strict Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.


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