Group Roll Out
Station Warm Up
Complete 2 sets of the following movements:
Pull Ups, 5 -10 Reps
Wall Balls, 5 – 10 Reps
Handstand Push Ups, 3 – 5 Reps
Ring Dips, 3 -5 Reps
WOD. Team of 2
While Partner 1 Rows, Partner 2 performs Double Unders and Hammer Strikes for reps. Switch movements/position as needed. Time stops when team reaches 4,000m.
Calculate Total Reps divide by 2 = Seconds Off Time
Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.