Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

3 Steady Rounds

6-10 Strict Pull Ups (1-2 sets max)

10 Kip Swings

15 KB Swings

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

12 Pull Ups

9 Box Jump Overs 24/20″

6 Power Cleans 155/105lbs

*Challenge: Round every 2 minutes

Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

Skill Warm Up: Handstand Walking Progressions

Scaling Options: Handstand Holds, HS Holds w/ Weight Shift, Shoulder Taps, Partner Assisted Walking

Advanced Options: Max 25’ Lengths

Metcon (Time)

50-35-20

S-Arm Dumbbell Hang Clean and Jerk 50/35lbs

Dumbbell Box Step Ups 24/20″

*20 min Time Cap

Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

2 Steady Rounds

20 Slow Spider-man steps

20 Banded Good Mornings

20 Leg Swings (10/side)

Metcon (AMRAP – Reps)

Alternating EMOM for 20 Minutes

Even: 1 Max Set of Push Ups

Odd: 5 Deadlifts AHAP (Same Weight Throughout)
*Score is reps on push-ups.

Metcon (Time)

For Time:

Run 800m

Rest 2 min

Run 400m

Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

View Public Whiteboard

Warm-up

Skill Work Warm Up: Pull Ups

Progressions and Scaling Options:

Kip Swings, Kipping Pull Ups, Butterfly Progressions

Advanced Athlete Options: EMOM X number of reps,

Strict Pull Up, Strict Weighted Pull Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

12 Wall Balls 20/14lbs

12 Pull Ups

200m Run

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