Thursday, December 31, 2020

Koda CrossFit

WOD:

KODA 2021 REVOLUTION

(1) WBS (20/14)

(2) Pull-ups

(3) Box Jump, Step Down (20)

(4) Toes through rings

(5)  Thrusters (95/65)

(6) HR Pushups

(7) Pwr Cleans (95/65)

(8) Elevated Ring Rows

(9) Burpees

(10) Ring Dips

(11) Front Rack Lunges (95/65)

(12) Slam Balls (30/20)

(13) Double Unders

(14) Push Press (95/65)

(15) Row for Cals

(16) Alt DB Snatches (50/35)

(17) Good Mornings (95/65)

(18) Pike-Ups on Rower

(19) Assault Bike for Cals

(20) Devil’s Presses (35/20)

*Movements can be completed in any order but all 21 reps must be completed before moving on to the next movement