CrossFit WOD, 10-5-18

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
2 rounds

10 good mornings

10 alt table top extensions w/ 1 second hold

10 deadlifts

Warm up to working weight.


Metcon (3 Rounds for reps)


Max unbroken reps every 3 minutes for 9 minutes:

1st: 70%

2nd: 75%

3rd: 80%
Log weights in notes


Metcon (Time)

5 rounds for time:

15 deadlifts, 185/135

15 lateral over the bar burpees
14 minute cap

Post WOD Stretch

Supine twist, 2 minute each side

Competitors extra credit

Metcon (Time)

5 rounds for time:

2 peg board ascents

4 G2OS, 200/150

Mobility “goat” (No Measure)

Work on something that you feel is not as mobile as it should be!

ROM WOD (No Measure)


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