WOD + Ab Work

Capstone CrossFit – CrossFit

AMRAP in 15 mins of…

200m Single Arm DB Farmer’s Walk
20 Single Arm DB Push Presses
20 Ball Slams

Goal: +4 Rounds
Notes: Alternate arms after each round

Ab Work:
4 Rounds
1 minute Plank
1 minute Left Plank
1 Minute Right Plank
1 minute Rest

Notes: Set a running clock. Try to hold each plank for the full minute. Flex butt & hamstrings


With a PVC pipe perform:

2 Rounds

10 Pass Overs

10 Around the Worlds

10 Push Presses

WOD Prep

With a DB perform:

2 Rounds

50m Farmer Walk (R)

50m Farmer Walk (L)

10 Ball Slams

50m Overhead DB Walk (R)

50m Overhead DB Walk (L)

10 DB Push Presses (each arm)

Notes: Press the DB over your head like at the top of a push press, and walk remember to have an active shoulder at the top