CrossFit Sacrifice WOD Thursday January 19, 2017

Gymnastics Conditioning

HSPU Skill Work
(12 min)
(Rx+: Find 3RM Deficit HSPU using Pirouettes)
(Rx: Find 3RM Deficit HSPU)
(S1: Work on kipping HSPU)
(S2: 6×6 of Pike Push-ups, & accumulate 2 min in wall hold)

Row Intervals
6 x (21/18) Cal Row for Time
-2 min rest between rows
*Record total work time of all 6 rows

Core Cashout
3 Sets:
-30 sec Plank
-16 Alternating V-ups / Tuck-ups


The ladies!