CrossFit WOD for Tuesday 3-7-2017

WOD

Mar 6, 2017

Strength: Warm up your pistols and get set up for what modification you’ll use for the metcon. Metcon: Watch your pace in the beginning. Today is not a sprint but slow and steady.  

Warm-up

Tabata DUs (4:00 min total) then Circle

Mobility

Lax on calves :30 each, Ankle Mobility :30s each, Pistol Set Up

Skill/Strength  

  1. Pistol Practice

METCON- For Time -30 min Cap

  • 500m Row
  • 50 KBS (53/35) (70/45)
  • 100 DUs
  • 400m Run
  • 50 Altern. Pistols
  • 75 DUs
  • 50Kcal Row
  • 50 Walking OH Lunges (45/25)
  • 25 DUs

Accessory Work

  • Stretch
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Compliments of CrossFit

“Chase goals in front of you with the support of everyone behind you. Fight for every rep until the last nanosecond. It all counts.”- CrossFit Games Tweet