Workout 7.2.14

Nickname: Bald Eagle aka Freedom Bird

Main – CrossFit

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Warm-up

12x PVC Pass through
12x Lateral Lunge
12x Tuck Jumps
6x T-Spine Warm-up (per side)

WOD

Perform the first workout, rest 2 minutes then complete the second. Each workout is scored seperately.

Metcon (Time)

2 Strict Pull-ups
20 Double-Unders
4 Pull-ups
25 Double-Unders
6 Pull-ups
30 Double-Unders
8 Pull-ups
35 Double-Unders
10 Pull-ups
40 Double-Unders

Metcon (Time)

3 Rounds:

6 Ring Dips
12 Pistols

Cool Down/Recovery

500m Row

Couch Stretch
Banded Hamstring Stretch

Feature Video

CrossFit Class Workout