CrossFit WOD for Thursday 3-16-2017

WOD

Mar 15, 2017

Strength: Keep it light so you aren’t overworked for the Open WOD tomorrow but heavy enough to keep you challenged. Metcon: Quick metcon to keep things moving a bit.

Mobility

Coach’s Choice – 20 mins

Warm Up

Ab Mat Pizza Game + 20 squats, sit ups, push ups, lunges

Skill/Strength -4-5 Rounds with 30s between movements:

  1. Farmer Carry x 100m 
  2. Weighted Plank x 30s
  3. Single Leg RDL x 8 each

METCON- 9 min AMRAP

  • 10 Burpees
  • 200m Run

    “Just got 30 minutes of cardio trying to pick up an ice cube from the kitchen floor.”- Bill Murray