Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

30 Shoulder Swimmers

20 Duck Walk Steps

Then, 2 Rounds of:

15 Empty Bar OH Squats

10 Burpees

Metcon (Time)

For Time

30/24 Calorie Row

30 Overhead Squats 95/65lbs

30 Handstand Push Ups

30/20 Calorie AAB

30 Hang Squat Cleans 95/65lbs

30 Chest to Bar Pull Ups

30 Burpees

30 Thrusters 95/65lbs

30 Pistols*

*Scale for Pistols is Jumping Lunges

*You may switch the bike and row for bigger classes.

Metcon (No Measure)

Extra

4 Rounds

Hollow Body Hold

:40 Work

1:20 Rest

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