Wednesday 13th December 2017 CrossFit Smash

30 min AMRAP

  • 2 skin the cat
  • 4 backward roll to pancake
  • 6 Cossack squats (each leg 12 total)
  • :15 handstand hold
  • 20 cals - rower or AB

This is intended to be a recovery WOD after the 12 days, if you did yesterdays WOD just cruise on this one. If you missed, firstly, shame on you. But you can just go faster than the rest or sub in the following options for the first 2 movements.

  •  2 muscle ups
  • 4 strict toes to bar 
Greg Fraser