Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

:50 Box Step Ups, :10 Transition

:50 Single Unders, :10 Transition

1:50 Freestanding HS Hold Practice, :10 Transition

:50 Double Unders, :10 Transition

:50 Box Jump, step down

HSPU Skill

5×1 HSPU Negative, kick down after each

5×1 HSPU Negative + butt to the wall, knees out

1x 3-5 Kipping HSPU

Then,

5×1 Deficit HSPU Negative + butt to the wall, knees out

1x 3-5 Deficit HSPU

Metcon (No Measure)

Strength

Every :90 for 9:00

1 Set of Deficit Handstand Push Ups 4/2″

*Athletes should pick a number of reps and try to get that number each time

Metcon (Time)

For Time

150 Air Squats

200 Double Unders

100 Lunges (in place)

50 Box Jumps 24/20″

20 Clean and Jerks, 135/95

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