CrossFit WOD for Tuesday 4-18-2017

WOD

Apr 17, 2017

Metcon: 80% Pace throughout the entirety. Skill: Complete as a circuit.

Warm Up

400m Run Then 2 Rds of: 10 Step ups, 20 Hollow Rocks, 20 Supermans, 10 No Push Up Burpees, 400m Run

Mobility

LAX Ball :45 each spot (on the wall): Triceps, Pec at insertion, scaps

METCON – For Time:

  • 50 cal Row (600m Run)
  • 21 Burpee Box Jumps
  • 50 cal Row
  • 15 Burpee Box Jumps
  • 50 cal Row
  • 9 Burpee Box Jumps

Skill/Strength – 3 Rounds

1) Back Rack Split Squat without elevation x 10 ea
2) Rear Fly x 15
3) Strict Pull Ups x 5-10

“Nothing will work unless you do.”

–¬†John Wooden