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Commonwealth CrossFit – WOD

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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