CrossFit Games 2015 Regionals Event 3
For time: Scale:
1 mile run. Nil, Row (injury)
50 overhead squats (60/40) Load
100 ghd sit ups.
Med ball sit up
150 double unders 300 singles
50 sdhp (60/40) Load
100 box jump overs (20) Height -30min cap Scaled
1k run or row
50 kb goblet squats
50 sit ups
100 air squats (injury)
50 kb sdhp
100 box jump overs or step overs
In this session there will be no time to teach new movements it is advisable to arrive early to spend as much time as possible mobilising and getting organised.
The box will be open from 5.40am.
If there is a movement you are unsure of or need to eliminate due to injury we will do that.
WOD starts at the 20.00min mark of the session.
A warm up has been prescribed
6 x 500m row sprint
4 x 15 GHD back extension