7
Aug
080821
Commonwealth CrossFit – WOD
Skill
A: Metcon (No Measure)
4 Minutes
Run/Bike/Row/Ski
Warm-up Buy-In
Set your pace
B: Metcon (No Measure)
4x
:20 Back scale
:10 Rest
:20 L-Sit
:10 Rest
:20 Handstand hold
:10 Rest
:20 Front Plank
:10 Rest
:20 Child’s Pose
:10 Rest
C: Metcon (No Measure)
4 Minutes
Run/Bike/Row/Ski
Cool-Down Cash-Out
Match your pace
After Party
4×8
Bicep Curls
Triceps extensions