CrossFit WOD for Thursday 1-26-2017


Jan 25, 2017

Strength – AHAP for the farmer carry. For the Metcon, break everything in to manageable sets. This should not be too demanding or tax you to 100%


Circle Warm Up


Pec stretch x 30s each side and ankle mobility 30s each side


  1. Single Arm Farmer Carry, 4x100m, 60s rest inbetween
  2. Rings Support Hold, 3×10-20s, 60s rest in between

METCON: For Time 40-30-20-10 of:

  • Walking Lunges
  • Abmat Sit Ups
  • Thrusters (45/35)
  • Supermans
  • **20 min Cap

Accessory Work

  • 5 min LAX ball
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Compliments of CrossFit

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