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 In Daily WOD

CrossFit Double Barrel – CrossFit

Warm-up

Pizza or 3 card Monte

Breathing Drills

Shoulder Combo X 8

Banded good morning X 15

Suit case DL x 10

Strength

Split Jerk (2-2-2-2-2-2 push or split jerk)

Increase each set

Super Set with

Single Leg Deadlift (5-5-5-5-5-5 with dumbbells)

Increase weight each time

Performance

Backhoe (Time)

5 rounds for time:

8 dumbbell hang power cleans 40/25lbs

8 dumbbell push press

8 round trips of 20′ forward, 20′ backward running
Rx+ 53/35 KettleBells

Fitness

Metcon (Time)

8 dumbbell hang power cleans 30/15lbs

8 dumbbell push press

8 round trips of 20′ forward, 20′ backward running

Cash Out

8 kipping pull ups, 16 sit ups, 100m run, 5 minutes

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