CrossFit / Competitors team WOD, 3-19-16

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

2 rounds

10 strict presses

10 OHS

20 push ups

Metcon

Teams of two.

1 person working at a time.

()

Metcon (AMRAP – Reps)

AMRAP, 21 minutes

-50 S2OH, 135/95

-50 ring MU’s

-100 box jumps, 24/20

-50 OHS, 135/95

-50 T2B
-Scaling MU = Ring rows

-300 reps per round

Post WOD Stretch

banded shoulder stretch

Competitors extra credit

Metcon (No Measure)

Peg board practice

Metcon (AMRAP – Reps)

AMRAP, 5 minutes

bench press, 225/135

Leave a Reply

Your email address will not be published. Required fields are marked *