CrossFit Officine 2

Warm Up

Group Dynamics and Mobility

Midline
3 sets of:
20 Tuck Crunch
15 Hollow Rock
10 V-Ups

WOD

A1. 10 ‘Ladder up of:

3-6-9-12-15 … Swing @ 24 KB / 16kg
3-6-9-12-15 … Wall Balls @ 20 / 14lbs

5 ‘rest

A2. 5 ‘AMRAP of:

X KB Swing @ 24 / 16kg
Wall Ball X @ 20 / 14lbs

X = Half reps of your best rounds in A1.

Used 20kg for the KBs, because there weren’t any 24KB left, but I was happy about this as I wanted to give my lower back a little bit of break anyway.

Finished 18 rounds + 24 for A1 and 4 rounds + 14 for A2.

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