CrossFit Martha's Vineyard

Make sure to join our private FB page for suggestions on movement modifications/hacks! (HERE)

WOD:

Option 1:

4 min AMRAP

27/21 Calorie Row (27 Shuttle Sprints)

27 Burpees

27 Pull-ups

– rest 4 mins-

4 min AMRAP

21/15 Calorie Row (21 Shuttle Sprints)

21 Burpees

21 Toes2Bar (V- Ups)

-rest 4 mins-

4 min AMRAP

15/9 Calorie Row (15 Shuttle Sprints)

15 Burpees

15 Pull-Ups

*if you don’t have a pull-up bar try towel pulls, door knob pull-ups, chair pull-ups or use the pvc and band version*

*video will be posted on FB page*

Option 2:

16 min AMRAP

12 Bent over DB Rows (video)

12 Lateral Burpees

12 DB curls (if your db is too heavy use 1 db, both arms)

50 Fast Feet (video)