Workout of the Day

WOD Wednesday 1.13.16

As a group:
4 Rounds:
:25 sec Hollow Rock,
:15 sec Transition,
:20 sec Bar Hang (L-sit or knees tucked if you can),
:15 sec Transition,
:45 sec Plank,
:30 sec Rest.

Tabata (alternate between movements, 4 min total):
Deadlifts (225/155),
Handstand Push-ups (sub wall taps or push press).
*Score total reps.

Rest 4 minutes, then:

Tabata (alternate between movements, 4 min total):
Handstand Push-ups (same sub as above),
Kettlebell Swings (53/35).

During last 10-15 minutes of class, work on ring muscle-up progressions.
- false grip rows
- false grip transition (feet on ground)
- false grip transition (jump and catch)
- false grip swing/kip
- try muscle-up.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626


Phone: 949-236-6443