CrossFit WOD for Thursday 1-5-2017


Jan 4, 2017

For the Metcon, one person works at a time, including the E4MOM sets. Decide how to split the row so you can maintain your pace. Score is total calories.


20 Burpees, 10 Dive Bombers then Tabata of Hollow Holds and Superman Holds


5 min Foam Roll – Your Choice


  1. Hand Stand Holds, 4×10-30s with 60s rest in between sets (modified = HS practice or wall walk sub)
  2. L Sit Holds, 4×10-20s with 60s rest in between sets

METCON: 24 min AMRAP- Partners

  • Calories on the Rower
  • Every 4 mins, each athlete completes:
  • 5 Thrusters (45/35)
  • 10 Walking Weighted Lunges (30/20) (+35/25)
  • 15 Hollow Rocks

Accessory Work

  • Stretch
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L Sit Progressions

Compliments of Paradiso CrossFit

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