CrossFit WOD for Monday 4-3-2017


Apr 2, 2017

Strength: Sets should look something like this- 5,3,3,2,2,1,1,1,1,1 Metcon: Athletes get to choose their own weights today. Weighted sit ups should be challenging, as should the RDL. The box should be higher than normal. 

Warm Up

W/ an empty barbell, complete: 20 Walking Lunges, 10 Scorpions, 30s Pigeon (ea side), 10 RDLs, 10 Front Squats, 10 Sumo DL, 20 Walking Lunges


Single Leg Hip Bridges, 2×10 each, X-Band walks each direction 2×10 


  1. Sumo Deadlift – Work up to a heavy 1 (not necessarily a 1RM)

METCON- 5 RFT of: 

  • 12 Med ball Sit-ups 
  • 10 RDLs 
  • 8 Box Jumps 

LAX Ball in Hammies

<iframe width="853" height="480" src="" frameborder="0" allowfullscreen></iframe>

Compliments of CrossFit

“If we did all the things we are capable of doing, we would literally astound ourselves.”-¬†Thomas Edison