CrossFit WOD for Wednesday 4-5-2017


Apr 4, 2017

Strength: Should not be TnG, reset every time (not racked, just reset) Metcon: Small manageable sets.

Warm Up

With a light(ish) KB – 30s work 20s rest: Single arm KBS, switch sides, KB Windmills, switch sides, Goblet Squats, KB Push Press, switch sides, KBS, Figure 8, switch directions


2×10 Wall Squats, 2×10 Wall Slides


  1. Push Press – Work up to a challenging set of 3, 2:00 between sets

METCON- For Time 40-30-20-10 *18 min cap: 

  • KBS (53/35)
  • Walking Lunges (single ct)
  • Abmats
  • DUs

DB Row, 3×15 ea
Banded Pushdown 3×12-15


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