Sunday WOD

CrossFit Metric – CrossFit

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Metcon (Time)

For time (12-minute CAP):

50+40+30+20+10 of:

Air Squats

Double Unders

Ab Mat Sit Ups

Metcon (No Measure)

Complete 5-Sets of the following (30-minute cap):

Seated Good Mornings on Bench x 10-reps (3-second pause at the bottom when chest is on the bench).

BB L-Pull Ups x 3-6 reps (feet on box)

DB Hanging Knee Raises x 20-reps

Incline Pigeon Stretch x :30-seconds per leg

Couch Stretch x :30-seconds per leg

Double DB Bent Over Rows x 20-reps

Rest ~ :90-120-seconds

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