CrossFit WOD, 3-12-19

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

5 super slow back squats

5/5 reverse back rack lunges

Weightlifting

pause back squats (2 reps every 3 minutes for 12 minutes)

no redip
-4 x 2 @ 75% of 1 RM back squat

-7 second pause

Metcon

Metcon (Time)

For time:

12 backs squats, 185/135

15 T2B

200 M run

15 front squats, 135/95

15 T2B

200 M run

18 OHS, 95/65

15 T2B

200 M run

21 air squats

15 T2B

200 M run
From the ground.

Scaling:

Squats = scale load

T2B = K2E or supine toes to rig

Post WOD Stretch

Foam roll:

quads

hamstrings

glutes

Competitors extra credit

Metcon (10 Rounds for calories)

EMOM, 10 minutes

Odd: 30 second Woodway sprint / 30 second rest

Even: 30 second Assault bike sprint / 30 second rest
Score = each round for calories

Snatch Balance (Work to a heavy triple)

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