CrossFit WOD for Thursday 1-19-2017

WOD

Jan 18, 2017

Strength should be moderate weight. For the metcon, go at a constant, sustainable pace. Partition reps appropriately.

Warm-up

1:00 Double unders or attempts then 10 of each: squats, push ups, pull ups, sit ups, burpees, lunges

Mobility

5:00 Foam Roll or LAX

Skill/Strength – 3 Rounds

  1. Split Squats, 6-8 reps each
  2. Single Leg RDL, 8 reps each
  3. Stir the Pot, 20s each direction or Plank Challenge

METCON: For Time and Cals

  • 60s Row or AD for Max Calories
  • 50 Push Ups
  • **2 min Rest
  • 60s Row or AD for Max Calories
  • 50 Ring Rows
  • **2 min Rest
  • 60s Row or AD for Max Calories
  • 50 Hollow Rocks
  • **2 min Rest
  • 60s Row or AD for Max Calories
  • 50 4-Count Mt. Climbers
  • ***Score = total Calories and time

Accessory Work

  • 5 min LAX or Foam Roll
<iframe width="853" height="480" src="https://www.youtube.com/embed/LdmS3EsYtmM" frameborder="0" allowfullscreen></iframe>

https://youtu.be/LdmS3EsYtmM

Reebok CrossFi ONE Movement Demo “Ring Row”

 

Compliments of Reebok CF One

“The worst thing is to be the same as everybody else. I hate that.”- Arnold Schwarzenegger