CrossFit WOD 5.16.17


CrossFit WOD 5.16.17

Some of this workout you’ll recognize as a progression from last week BUT we’re introducing our newest toy… the Kettlebell! Angelo gets REAL excited about this tool, so come learn techniques from the master.



KB Swing Technique

Jefferson Curl

Arch Hold



Every 2 mins x 6 sets:

Sumo Deadlift x 4-6

Dips w/ elevated legs x AMRAP @ 3111


+ 3 sets:

Trap 3 Raise x 15

Rack Stretch


Breathe: 3 rounds for time

Bike 1 mile or Ski 1k

3 wall climbs / :20 Inverted pike hold on box

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