CrossFit WOD, 3-7-19

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
2 rounds

250 M row

7/7 single arm Russian KBS

4 shoulder swings

4 MU transitions

2 centipedes

Metcon

Metcon (AMRAP – Reps)

EMOM, 15 minutes

1st minute: 2-6 unbroken muscle ups

2nd minute: 4-10 unbroken HSPU

3rd minute: rest
-Bar or ring

-Kipping or strict

DO NOT RIP ON MU!

Scaling:

-10-30 second support hold on ring or 2-6 Muscle up transitions or 2-6 jumping MU

-4-10 box HSPU or 10-30 second HS wall hold

Metcon

Metcon (5 Rounds for calories)

5 rounds each for calories:

AMRAP, 2 minutes

-15 KBS, 70/53

-max calorie row

-2 minute rest

Post WOD Stretch

Extended arm child’s pose

Competitors extra credit

CrossOver Symmetry, recovery (No Measure)

CrossOver Symmetry , recovery

ROM WOD (No Measure)

ROM WOD

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