CrossFit Cheltenham WOD
Skill / Strength
Efficiency of movements in the WOD
Metcon
2 Rounds to complete as many reps as possible in 30 seconds on each of the following with a 30 second rest between each station:
Rope accents
Deadlifts 50/30kg
Wall ball 20/14lb to a 10/9' target
Front Squats 50/30kg
Toes to bar
Handstand press ups
Kettlebell swings 24/16kg
GHD sit ups
Split jerks 50/30kg
Walking lunge steps
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
Metcon
2 Rounds to complete as many reps as possible in 30 seconds on each of the following with a 30 second rest between each station:
Rope accents
Deadlifts 50/30kg
Wall ball 20/14lb to a 10/9' target
Front Squats 50/30kg
Toes to bar
Handstand press ups
Kettlebell swings 24/16kg
GHD sit ups
Split jerks 50/30kg
Walking lunge steps
3-2-1-GO!!
