CrossFit WOD, 3-11-19

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

5/5 single leg glute bridges

10 alt table top extensions

2 rounds

10 good morning

10 deadlifts

Warm up to working weight.


Deadlift (5 x 1 @ 85%-90%)

Same weight for all 5 sets.


Metcon (Time)

21 – 15 – 9

-SDHP, 115/80

-Ab mat sit ups
Bar must be lower to hang before being dropped.

Post WOD Stretch

Supine twist

Happy baby pose

Competitors extra credit

Metcon (No Measure)

5 sets not for time:

10 dumbbell kick backs

10 hammer curls

10 bent over dumbbell rows

Metcon (Time)

For time:

500 M row

1 minute rest

400 M row

1 minute rest

300 M row

1 minute rest

200 M row

1 minute rest

100 M row

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