Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

2 Steady Rounds

Row 200m

8 Strict Pull Ups

Warm-up (No Measure)

Specific Warm-up

Jumping Kip Swing, 5 reps (1:14 in video)

Kip + Knees Up, 4 reps (1:33)

Kip + Knees + Hips to the bar, 3 reps (2:02)
Link to Bar MU Drills

https://www.youtube.com/watch?v=u1wgsfYXUY4&t=8s

Metcon (Time)

For Time

8 Bar Muscle Ups

24 Lateral burpees

over the bar

6 Bar Muscle Ups

18 Lateral burpees

4 Bar Muscle Ups

12 Lateral burpees

2 Bar Muscle Ups

6 Lateral burpees

Metcon (No Measure)

3 Sets

Max Effort GHD Sit up

hold

Rest as needed

between sets

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