CrossFit WOD for Wednesday 3-1-2017

WOD

Feb 28, 2017

Strength: Practice the movement with a partner/jumping/LIGHT band if you can not complete them on your own. Metcon: Keep row paice the same each round, break the movements up as necessary. 

Warm-up: 

3 RDs: 200m Run, 5 Bent Over Rows, 5 Push Ups, 5 Push Press, 10 Banded Pull Aparts, 10 Banded Push Downs 

Mobility: 

Wall Slides 3×8 and Banded Lat Stretch 1:00 each side  

Skill/Strength:

  • Close Grip Chin Ups 5×5 – rest 90s-2:00 with 2-3 warm up sets 

METCON – 20 min AMRAP of:

  • 500m Row
  • 15 SDHP w/ KB (53/35) (+same weight)
  • 15 Box Jumps (24/20)
  • RX+ add 2 MUPs each Round

Accessory Work

  • DB Californian Presses 3×15

“Run when you can, walk when you have to, crawl if you must-just never give up.”
– Dean Karnazes