CrossFit WOD for Monday 2-13-2017


Feb 12, 2017

Strength: Warm up for this baseline workout. Accessory work will focus on the other strength moves. Metcon: Baseline workout, one of the “Girls” of CrossFit. Beginner times should be around 8 mins. Good times are around 4 mins. Advanced times are around 2-2:30 mins. 


2 Sets: 200m Run, 10 Squats, 10 Ring Rows, 10 Burpees, 10 Wall Balls, 10 DB Bent Over Rows, 10 Sit Ups 


Foam Roll: IT Bands, Quads, Lats, 10 passes each 


  1. Kipping Practice

2. Thruster Warm Up 5×2 90s between sets

METCON- “Fran” For Time -21-15-9 

  • Thrusters (75/55) (True RX 95/65)
  • Pull Ups
  • *8 min Cap 

Accessory Work-Rotate through movements as needed

  • 50 Light Floor Press 
  • 50 Hollow Rocks
  • 50-100 Banded Leg Curls
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Movement Demo – The Cluster

Compliments of Rogue Fitness

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