CrossFit WOD, 7-11-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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

6 calorie row/bike

10 air thrusters

10 shoulder swings

2 rounds

8 thrusters

8 pull ups

Warm up to working weight

Metcon

WOD A.) 0 – 10 minutes

WOD B.) 10 – 20 minutes

WOD C.) 20 – 30 minutes

A.): Metcon (Time)

For time:

300 M row

40 thrusters, 45/35

30 pull ups
For time:

.5 mile Assault bike

40 thrusters, 75/55

30 C2B

B.): Metcon (Time)

For time:

400 M row

30 thrusters, 75/55

25 pull ups
For time:

.75 mile Assault bike

30 thrusters, 115/80

25 C2B

C.): Metcon (Time)

For time:

500 M row

20 thrusters, 105/75

20 pull ups
For time:

1 mile Assault bike

20 thrusters, 155/105

20 C2B

Post WOD Stretch

Foam roll:

Quads, hamstrings and glutes

Competitors extra credit

Metcon (Time)

For time:

20 ring muscle ups**
** = 0.25 mile Woodway run on every break.

Metcon (No Measure)

4 x 6/6 reverse stationary front rack lunges, 70-70/53-53

ROM WOD (No Measure)

ROM WOD

Leave a Reply

Your email address will not be published. Required fields are marked *