CrossFit Journal: The Performance-Based Lifestyle Resource

WOD

OCR/Ninja

Published by on September 30, 2014 5:00 am

Main – OCR/Ninja Training

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Warm-up

1: Metcon (No Measure)

1 round:
500m row
4 1-legged broad jumps each leg
4 broad jumps
bear crawl
10 inch worms with pushup

Strength/Skill

2: Metcon (No Measure)

10:00 practice:
peg board

3: Metcon (Weight)

4 sets:
1a) 10 one handed bumper plate tosses
1b) 20 flutter kicks

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:
400m run
:30 bent arm hang (accumulate)
15 bar dips
50m low crawl

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