DAILY WOD

Bay Dog CrossFit – CrossFit

Kipping Practice

Skill Work

Practice kipping for 15 minutes.

Kipping/Pull-ups/C2B/MU

Metcon (AMRAP – Reps)

For 20 minutes perform:

Strict pull-ups – push-ups – squats

5-10-15 reps

If you can finish 8 rounds by 5:00, switch to:

10-20-30 reps

If you can finish 4 rounds by 10:00, switch to:

20-40-60 reps

If you can finish 2 rounds by 15:00, switch to:

40-80-120 reps, then stop.

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