CrossFit WOD for Tuesday 12-13-2016

WOD

Dec 12, 2016

Partner WOD! Break it up as needed, doesn’t have to be equal, but you should have a 1:1 work/rest time.

 Warm-up

7 min AMRAP of:

  • 10 Reverse Lunges
  • 10 Supermans
  • 10 Squats
  • 10 Hollow Rocks
  • 10 Sit Ups

Mobility

Foam Roll – Lats & T-Spine10 passes each

METCON: For Time with a Partner

  • Run 1 mile
  • 50 Wall Balls
  • 50 Box Jumps
  • Run 800m
  • 40 Wall Balls
  • 40 Box Jumps
  • Run 600m
  • 30 Wall Balls
  • 30 Box Jumps
  • Run 400m
  • 20 Wall Balls
  • 20 Box Jumps
  • Run 200m
  • 10 Wall Balls
  • 10 Box Jumps

*1 person works at a time-30 min Cap

Skill/Strength – 3 Rds

  1. Single Leg Romanian DL, x8 each
  2. Hollow Holds, x10-20s

Accessory Work

  • Stretch
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https://youtu.be/iMNnvhg1JcM

Single Leg Romanian Deadlifts

Compliments of The Cell Coach

“Deep squatting you are.”
– Yoda