CrossFit WOD for Tuesday 1-3-2017

WOD

Jan 2, 2017

Go heavy on the strength today and push yourself. Pace yourself on the Metcon so you can go fast and furious without crashing and burning.  

Warm-up

 3 Rounds of: 25 DUs (or attempts), 10 Walking Lunges, 10 Ring Rows, 10 KB Sumo Deadlifts, 10 KBS

Mobility

Foam Roll/Calf Stretch

Skill/Strength 

3 Supersets of (rest up to 30s between sets, 60s after 3 movements): 

  1. Farmer Carry, 100m
  2. DB Split Squats, 5 each leg
  3. 1 Arm DB Row, 8 each arm

METCON: 20 min AMRAP

  • 200m Row
  • 30 DUs
  • Rest 1:1

Accessory Work

  • Weighted Planks 3×20-30s
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https://youtu.be/iMNnvhg1JcM

Bulgarian Split Squat

Compliments of CrossFit

“Efforts and courage are not enough without purpose and direction.”- JFK