WOD

Wednesday 10-3-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Mobility

ii. Down and Back:

– Bottoms up Carry

– Bear Crawl

– Toe/Heel Walk

iii. 3x 5

Scap Retractions

Inch Worms

Strength

A: Metcon (Weight)

A1 5×10 Seated Single Arm DB Press

A2 5×3 Pull-ups (add wight if needed)

Rest 20 secs between A1 and A2

Rest 2 Minutes Between sets

Score=weight of DB Press

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

12 Minutes AMRAP

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

*If you want to get better at jumping rope then buy a jump rope. Consistency is KEY!

Accessory Work

Metcon (No Measure)

6 minutes of

:30 on/ :30 off

Hollow body hold

Superman

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