CrossFit WOD for Tuesday 1-17-2017


Jan 16, 2017

Metcon- shoot for 60-90s rest each round and go 100%! For the Skill work, pick something you already have a handle on and need to refine movement on. 


5 mins Abmat Pizza Game – 2 Burpee Penalty for every drop,

THEN: 20 Squats, 20 Walking Lunges, 20 Supermans, 20 Situps 


Foam Roll, 10 passes each on: T-Spine, IT Band, Lats, Quads 


  1. 5 mins Gymnastics Skill Work, Your Choice 
  2. 10 min EMOM – EVEN: Gymnastics Skill 5-10 reps ODD:  Side Plank, 20s each side 

METCON: E3MOM for 15 mins 

  • 50 DUs 
  • 12 Burpees 

Accessory Work

  • 5:00 Static Stretching

CrossFit Gymnastics Skill Work – Alec Smith

Compliments of Metcon Action

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