CrossFit Journal: The Performance-Based Lifestyle Resource

WOD

OCR/ Ninja

Published by on October 28, 2014 5:00 am

Main – OCR/Ninja Training

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Warm-up

1: Metcon (No Measure)

3 rounds (pole to pole):

jog

high knee skips

Carioca

Back pedal

Carioca

Skill

2: Metcon (No Measure)

10:00 to practice peg board/ kipping

Strength

3: Metcon (No Measure)

Pull up/ chin up ladder:

1+1

2+2

3+3

4+4

5+5

3+3

2+2

Conditioning

4: Metcon (Time)

4 rounds:

400m run

(10 burpees every 200m)

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