digg
facebook
rss
twitter
youtube

114 Poplar
Dodge City, KS 67801

  • Getting Started
  • About Us
    • About Us
  • Succcess Stories
  • Schedule/Rates
  • Contact Us


360.28

A) Skill WoD
Max reps 30 seconds – rest 30 seconds:
3 Rounds then transition to the next movement.
Rest 1 min between movements
– Rope climbs
– L-sit
– Hand Stand Hold / (scale down: Wall walk hold in semi plank)

B)
WOD
12 min AMRAP
5 Burpee Pull-ups
7 Deadlifts (275, 185)
90 meter Back Pedal + Sprint (3 x 15/15)

post total rounds

friday

Resources

cf cffootball cfgames cfjournal cfkids cfmom CrossFit-Endurance gymnasticswod logwod Mobility-WOD progenex

Friends of CrossFit Ruk

cf785 cfdunamis cflincoln cfspringfield peak360
Home | Getting Started | Schedule | About Us | WOD | Nutrition | Resources | Contact Us
CROSSFIT RUK
© All Rights Reserved
CrossFit Website By Siteplicity
CrossFit Journal: The Performance-Based Lifestyle Resource CrossFit Website Design