CrossFit Martha's Vineyard

WOD:

Option 1:

A. Back Squat

Work to a heavy set of 5

B. Teams of 3

17 min AMRAP

15/10 Calorie Bike

10 Medball Squat Cleans (20/14)

*relay style, once person in front of you finishes bike you get on bike and the same with the cleans

so 2 people working at all time and 1 resting

Option 2: This is NOT FOR TIME but for quality

3 Rounds (blue or red band)

15 Banded Supermans (above ankles)

10 Banded Squats (above knees)

5 Banded Pull-Aparts (palms up,palms down)

3 Rounds

30 Flutter Kicks

30 Goblet Squats (53/35)

30 Plank K2E’s (done quickly, similar to a mountain climber)

3 Rounds (green band)

15 Banded Good Mornings

10 Monster Walks (forward, backwards, left and right)

5 Strict Toes2Bar