CrossFit WOD for Thursday 12-8-2016


Dec 7, 2016

Push yourself on the Metcon today to work the whole 40 seconds. Score is total reps.


200m Run, then PVC Game! Every time it drops:

  • 5 Squats
  • 5 Push Ups
  • 5 Sit Ups


LAX or Softball to the glutes, 30-60s each side and Calf Stretch 30-60s each side


  1. 4 Rds – 400m Row or 90s on Assault Bike, 2 min rest between rounds

METCON: 4 Rds of 40s on/20s off

  • DUs
  • Hollow Rocks
  • Weighted Reverse Lunges (25/20)
  • Box Jumps (24/20)
  • Russian Twists (25/15 plate)

Accessory Work

  • Static Stretching

Kipping: Hips or Upper Body

Compliments of CrossFit Journal and Jeff Tucker

“Always do what you are afraid to do, like handstand push ups.”
– Ralph Waldo Emerson