Home WOD 4

CrossFit Templar – CrossFit

Warm-up

2 rounds

1 minute Max Efforts

Rolling Toe Touches

Burpees

Air Squats/Wall Squats

Jump Rope/Air Jump Rope

Scorpions

Metcon (Time)

WOD Brief: https://youtu.be/1xG3yPvyYfs

For Time:

50-40-30-20-10

Butterfly Sit-ups

Bent Rows (half left/half right) *see wod brief video

Cash Out (no measure)

Divide as you see fit.

50 Glute Bridges

30 Pulls (pull-ups, ring rows, swing set rows, kitchen table rows …. https://youtu.be/BUBVkOqSqzc