Omnis CrossFit Little Rock Daily WOD

Omnis CrossFit – CrossFit

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Metcon (AMRAP – Reps)

TABATA TIME (with Murph on the horizon)

*Perform full Tabata at each station (athletes can start at different stations). REST 1 MINUTE IN BETWEEN EACH TABATA.

(1) AIR SQUATS (use this time to focus on performing air squats quickly while still meeting all standards)

(2) RING ROWS (palms facing away)

(3) HAND STAND HOLD (seconds held are reps accumulated)

(4) L SIT HOLD from rig (work on proper grip on bar to help prevent ripping) (seconds held are reps accumulated)

(5) RUSSIAN TWISTS (hands only) R=1 L=1

*Score is combined number of reps from each full tabata

Metcon (No Measure)

SKILL WORK

-spend remaining time working on desired skill

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