Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

General Warm Up

2 Rounds

12 Lunge and Reach

12 S-Arm DB Thrusters (light)

8-10 Strict Pull Ups

Specific Warm Up

Pull Up Warm up, repeat 2-3 times

1 Kip Swing + 1 pull up

1 Kip Swing + 2 pull ups

1 Kip swing + 3 pull ups

Metcon (Time)

For Time

1000m Run

15 Dumbbell Push Press, 50/35lbs

800m Run

20 DB Front Rack Step-through Lunges 50/35s

600m Run

25 Chest to Bar Pull Ups

200 Double Unders

*20 min cap

*Scale reps and distance to finish under the cap

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