CrossFit WOD, April 13, 2018

From EMOM With Love

Warm-up
Row 250 once
then 2 Rounds
5 pushups
10 Air Squat
5 Ring Row
10 Sit-ups

Mobility
1:00 Standing Straddle
:30 Sampson
x2

MOD
15:00 cap
Max Plank Hold (Time)
Max Plank Hold

3 attempts Traditional plank with good position. No side plank. If Form breaks attempt is done

Metcon
From EMOM With Love (6 Rounds for reps)
0:00-4:00 25 DU or 50SU
5:00-9:00 10 Pushup
10:00-14:00 20 Air Squat
15:00-19:00 10/8 Calorie Row
20:00-24:00 6 Pull-up
25:00-29:00 15 ab mat sit-up

Rx+ 30DU, 15Pushup, 30 squat, 12/10 cal, c2b, 20 sit-up

Score slowest time each movement