CrossFit WOD for Tuesday 3-21-2017

WOD

Mar 20, 2017

Metcon: Pace it out and keep the same heart rate throughout. Small sets. Strength: After the METCON today. Keep weights light. 

Warm-up 

Grab a light KB and a box: 10 Single Arm Russian Swings, 10 KB Press, 10 Step ups, 10 KB Rows ea. arm, 10 SDHP, 10 Box Jumps
+
PVC Game 

Mobility

Foam Roll :30 each IT, Quads, Lats

METCON – FOR TIME (20 min Cap):

100 KBS (35/25)(+53/35)
800m Run
50 Box Jumps 
25 Strict Pull Ups

Skill/Strength – 3 Rds

  • BB FR Reverse Lunges x 6 ea
  • Single Arm/Elbow Plank x :30
  • KB or DB Hammer Curls x 10
  • Banded Paloff Press x 10 ea

“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