CrossFit WOD for Wednesday 12-28-2016

WOD

Dec 27, 2016

We will be using the 1RM Floor Press for future use. For the Metcon, break the movements up into manageable pieces, but it is a chipper, not partitioned. 

Warm-up

2 sets of: 

  • 10 Air Squats 
  • 10 Strict Press 
  • 10 BO Row 
  • 10 Banded Pull Aparts 
  • 10 Push Press 

Mobility

LAX Ball – Pecs and Scaps, 60s each side/position

Skill/Strength 

  1. Floor Press, work up to 1RM, resting 2min between sets – Use the rig and a spotter, if necessary

METCON: For Time

  • 150 Air Squats 
  • 100 Sit Ups 
  • 75 Push Ups 
  • 50 Pull Ups 

*15 Min Cap 

Accessory Work

  • 50-100 Banded Push Downs
  • 50-75 Banded Pull Aparts 
<iframe width="853" height="480" src="https://www.youtube.com/embed/jnJnrhgdku8" frameborder="0" allowfullscreen></iframe>

Compliments of Jason Brown 

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