CrossFit WOD, 10-12-18

The Athletic Studio / TAS CrossFit – CrossFit

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Dynamic Warm Up (No Measure)


-back peddle

-high knees

-butt kicks

-side shuffle


-knee hugs

-quad stretch

-runners lunge

-balance lunge
10 minutes:

2 rounds

5 glute bridges

5 good mornings

5 banded pull aparts

3 rounds

5 back squats

5 strict presses

5 deadlifts

5 minutes each

warm up to 65%-75%

-Back squat

-Strict press



10 minutes on the clock for each lift.

Lifts must be performed in the listed order.

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Post WOD Stretch

Dragon pose, 2 minutes each side

Extended arm childs pose, 2 minutes

Competitors extra credit

Metcon (Time)

For time:

50/40 calorie Assault bike

50 bar touch burpees

50/40 calorie Assault bike

ROM WOD (No Measure)


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