CrossFit WOD for Tuesday 1-24-2017

WOD

Jan 23, 2017

For the Metcon, one consistent pace for each interval. Focus on breathing during the burpees. Strength is post Metcon today. 

Warm-up

KB (light) Warm Up: 30s of work, 20s rest- 

Single Arm KB Swing (each side), KB Windmill, Goblet Squat, KB Push Press (each side), KB Swing, Figure 8

Mobility

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

METCON: 25 min EMOM of-

  • Min. 1 – 10 Burpees
  • Min. 2- 2 TGU, 1 ea side (53/35)
  • Min. 3- 10 KBS (53/45) 
  • Min. 4 – 30s Hollow Hold
  • Min. 5 – Rest

Skill/Strength – 3 RDs

1. Single Leg RDL, 8-10 Reps per leg

2. 1-Arm DB Row, 10-12 reps each side

3. Side Plank, 20s each side

Accessory Work

  • Static Stretching
<iframe width="853" height="480" src="https://www.youtube.com/embed/-_zTytmHM94" frameborder="0" allowfullscreen></iframe>

Compliments of CrossFit

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