CrossFit WOD, 10-8-18

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
3 rounds

10 shoulder swings

6 squat jumps

2 inch worms with push up


Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Post WOD Stretch

Foam roll:

athlete’s choice

Competitors extra credit

Tempo & pause front squat (Work to a heavy double)

Tempo & pause front squat

-4 second tempo down

-2 second pause at the bottom

-up fast

2 mile run (Time)

run 2 miles

ROM WOD (No Measure)


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