CrossFit WOD for Thursday 2-9-2017


Feb 8, 2017

Strength: Post Metcon today. Metcon: DBs should be light, so scale accordingly. Get ready to row though, you’re in it for the long haul today. 


400m Run then Circle


30s each of lat stretch, banded tricep & shoulder 

Skill/Strength – 8 min AMRAP of:

  1. Front foot elevated split squat on a plate, x8 ea
  2. Ring Rows w/ 1sec Pause x8-10
  3. Side-Elbow-Side Plank 15s each

METCON: In 30 mins Complete:

  • 100 Air Squats
  • 75 DB Push Press (20/10)
  • 50 Alt. DB Step Ups (25/15)
  • Remaining time= max cals on rower/meters run
  • **Score = total cals/meters ran

Accessory Work

  • Stretch
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CrossFit Rower Training Course: Technique with Angela Hart

Compliments of CrossFit

“Take care of your body, it’s the only place you have to live.”- Jim Rohn