Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Metcon (No Measure)

Every 2 min for 18 minutes (3 sets each)

Station 1: Max Ring MU’s for 45sec.

(Scale to MU progression: 3 reps)

Station 2: HS walk 10 meters

(Scale to 30 sec HS hold)

Station 3: Alternating Pistols, 16 reps

(Scale to box/bench or holding KB in front)
Go from one station to the next after every 2 min. You may start at different stations for class size.

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

15 Double Unders (attempts or 2:1 scale)

10 KB Swing, 53/35

5 V-Ups

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