CrossFit WOD for Tuesday 12-27-2016

WOD

Dec 26, 2016

I hope you’re ready to work 🙂 Metcon today is spicy! Score is total Wallballs AMRAPed, not from the set.

Warm-up

  • 10 Walking Samson Stretch
  • 10 Hollow Rocks to Supermans
  • 10 Lateral Cossack Squats
  • 10 Xband steps each direction
  • 10 Iron Crosses

Mobility

Pigeon (on a box if able) 1min each side

Skill/Strength 

  1. 1 1/4 Front Squats, work up to 3RM in 5-6 sets, resting 2min between sets

METCON: “Timebomb” – 12 mins

  • 50 Wall Balls (20/14)
  • 40 Burpees Over the Bar
  • 30 Deadlifts (225/155) (+315/185)
  • AMRAP Wallballs to 12:00 – this number is your score

Accessory Work

  • 50-100 Banded Hip Flexor Pulls
<iframe width="853" height="480" src="https://www.youtube.com/embed/WpxxIN_YeLA" frameborder="0" allowfullscreen></iframe>

https://youtu.be/iMNnvhg1JcM

One and a Quarter Squats

Compliments of CrossFit

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