WOD

Thursday 11-1-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Mobility as desired

ii. 2-3 Minutes Row EZ

iii. 3 sets:

10 Inchworms

:30 Passive Hang from bar or Rings

10 Lunge with twist

10 Russian KB Swings

Strength

A: Metcon (Weight)

A1 3×12 Bulgarian Spilt Squat

A2 3×12 Box Step-up

*add weight if needed in the form of DB’s

*week 1 of 3

Rest 20 secs between A1 and A2

2 Minutes between sets

Score=weight for lifts.

Conditioning

B.: Metcon (4 Rounds for reps)

4 Rounds

1 Minute Per Station (4 Stations)

Max Reps TTB unbroken

Max Double-unders

Max Kcal Row

Rest

Score=total number of TTB+DU+kcal for each round

Related Post
Comments

Leave a Reply

Your email address will not be published.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