CrossFit WOD for Thursday 1-5-2017

WOD

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.

Warm-up

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

Mobility

5 min Foam Roll – Your Choice

Skill/Strength 

  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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https://youtu.be/iMNnvhg1JcM

L Sit Progressions

Compliments of Paradiso CrossFit

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