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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, NOVEMBER 17TH 2017

WOD:


#Voorhes


AMRAP 13:


55 Barbell-Facing Burpees


55 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows)


55 Calorie Row   (55/40 Assault Bike or 600m Run)


55 Strict Press (75/55lbs) (Rx+Handstand Push-ups)


*Scale to Inverted Box HSPU


At the 17 min ...


(12 min Cap)


30 Ab Mat Sit-Ups, 60 Glute Bridge Raises, 90 Double Unders (180 Singles)
25 Ab Mat Sit-Ups, 50 Glute Bridge Raises, 75 Double Unders (150 Singles) 
20 Ab Mat Sit-Ups, 40 Glute Bridge Raises, 60 Double Unders (120 Singles) 
15 Ab Mat Sit-Ups, 20 Glute Bridge Raises, 40 Double Unders (80 Singles)


*Rx+ GHD Sit Ups, Hip Extensions