CrossFit WOD, 10-3-18

The Athletic Studio / TAS CrossFit – CrossFit

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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
3 rounds

100 M row

10 thrusters

10 up & outs

2 wall climbs with 5 second HS hold

(scaled = box HS hold, 20 seconds)

Metcon

Metcon (AMRAP – Reps)

AMRAP, 5 minutes

250 M row

25 strict HSPU
5 minute rest

score = reps

50 M = 1 rep

30 reps per round

Scale strict HSPU = box HSPU

Metcon (AMRAP – Reps)

AMRAP, 5 minutes

250 M row

25 thrusters, 75/55
5 minute rest

score = reps

50 M = 1 rep

30 reps per round

Metcon (AMRAP – Reps)

AMRAP, 5 minutes

250 M row

25 HSPU
5 minute rest

score = reps

50 M = 1 rep

30 reps per round

Scale HSPU = HSPU w/ up to 2 ab mats or box HSPU

Metcon (AMRAP – Reps)

AMRAP, 5 minutes

250 M row

25 thrusters, 115/80
score = reps

50 M = 1 rep

30 reps per round

Post WOD Stretch

Dragon pose, 2 minutes each side

Competitors extra credit

Bench Press (Work to a heavy 5 reps)

Gymnastics goat (No Measure)

Work on a gymnastic movement that you either do not like or are not good at.

ROM WOD (No Measure)

ROM WOD

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