Newberg Crossfit

workout
of the day

Welcome to newberg crossfit Workout of the day

Wednesday, September 18th

Class WODS

Warm Up

Warm Up those SHOULDERS

Notes:

Strength

A) For Quality
21-15-9 reps for quality of:
Strict tuck pull-ups
Strict handstand push-ups (sub on box or butt in air push ups to head)

Notes:

MetCon

B) 7 one minute rounds of...
10 Push-ups
Pull-ups remaining time

score is total pull ups ->

Rest 1 minute between rounds - any incomplete push-ups will be reduced from previously accumulated pull-ups scored

Notes:

Cash Out

C) Cast out CORE
-2 rounds-
1 minute side plank
1 minute side plank
30 single leg V ups

Notes:

Olympic Lifting

No Workout scheduled.

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