CrossFit WOD for Thursday 2-16-2017


Feb 15, 2017

Strength: A fun time on the rings today! Metcon: KBS should be relatively light so you can work through efficiently. 


Banded Partner Run then 2 Rounds KB Warm Up :30/:15s rest- Single Arm KB Swing (both), Windmill (both), Goblet Squat, KB Push Press (both), KBS, Figure 8  


5 mins stretching – Calves


  1. Rings-MUPs/Holds/Dips, 15 mins

METCON- For Time 16min Cap

  • 75 DUs
  • 50 KBS (45/35) (+53/45)
  • 75 DUs
  • 50 Push Ups
  • 75 DUs
  • 50 Hollow Rocks 

Accessory Work

  • Foam Rolling 
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No False Grip Ring MU Progression Pt 1

Compliments of Carl Paoli

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