CrossFit WOD for Thursday 12-22-2016

WOD

Dec 21, 2016

For the Tabata, all the rounds should be unbroken, so scale weight accordingly.

Warm-up

2 sets of 25m Each: 

  • High Knees
  • Butt Kickers
  • Frankensteins
  • Skips
  • Walking Samson Stretch
  • Broad Jumps

Mobility

Foam Roll – 10 SLOW passes each of IT Band, T-Spine

Skill/Strength 

  1. Max Broad Jump, 3 attempts after a couple warm up sets
  2. Max Distance Unbroken Farmer Carry, AHAP

METCON: Tabata

  • Hollow Rocks
  • Mt. Climbers (2 ct)
  • Alternating Step Ups (35/20 – each hand)
  • Russian Twist (2 ct) (25/10)
  • Barbell Rows (115/75)

Accessory Work

  • Stretch
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Compliments of Northstate CrossFit

“Happy Holidays to our CrossFit Family”
– Your coaches at FWF