CrossFit Cheltenham WOD

Skill / Strength

Efficiency of movements in the WOD

WOD

Every minute on the minute for 24 minutes complete:

Minute 1 - 20/14 cal Row

Minute 2 - 20 Kettlebell swings 24/16kg

Minute 3 - Max Burpee box jump overs 24/20”

Minute 4 - Rest

Scaled options

Reduce calories on row finishing in 30 - 45 seconds

Russian Kettlebell swings 8/4kg

Step the Burpee and set yourself a height you can manage to jump to unless you are injured - Jumping just 4” is more beneficial in developing your jumping than stepping 20”.

3-2-1-GO!!