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 In Daily WOD

CrossFit Double Barrel – CrossFit

Warm-up

Coach Lead DROM

Breathing Drills

Banded Ankle Stretch 45 secs per side

Rock Back to Goblet squat x 6

Quad w/ T-Spine Rotation x 8

Gymnastics

Spend 8 minutes working on skin the cats and progressions.

Performance

Load the Flintlocks and Board (Time)

For Time.

1500m row

1 min rest

Then 5 rounds:

7 hang power snatch 95/65lbs

5 pistols per leg

40 single unders or 30 cross overs
Game Changer (Rx only): If you finish in under 13 minutes, get back on the rower and row from minute 11 – 13 for max calories. Subtract 1 second for each calorie rowed and log this time. Note original time and calories rowed into your workout notes.

Fitness

Metcon (Time)

For Time.

1500m row

1 min rest

Then 5 rounds:

7 hang power snatch 65/45

5 single leg squats to bench per leg

40 single unders
No game Changer

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