Complex-to-simple Double WOD
Two 10 minute AMRAPS separated by 5 minutes challenge us today. The first 10 minutes is filled with more complex movements. The second 10 takes each movement from the first WOD and gives us a simpler version.
If you’ve done a double CrossFit WOD before, you know the second one always feels… less good. That’s why we’re throwing you a bone and giving you movements that you should be able to burn through even though you’ll be tired.
WOD:
AMRAP 10
10 pistols
10 ring dips
10 toes to bar
=REST 5:00=
AMRAP 10
10 air squats
10 push ups
10 sit ups
WoD #1: 3+10, scaled to pistols off back of the 30” box; blue-banded ring dips; TTB
WoD #2: 7+17 Rx on this one.
WOD: I forgot what my numbers were (ca. 5 then 7?), but a great work out!
WOD 1: 4 + 14. pistols (w/plate), dips, TTR
WOD 2: 6:26 Rx. My shoulders were TOAST