CrossFit WOD for Friday 4-28-2017

WOD

Apr 27, 2017

Strength: Fast and explosive from the box. 13-15″ box again. Metcon: conditioning piece from the Open 2013. Sprint! 

Warm Up

2 Rds: 200m Run, 5 DL, 5 Muscle Cleans, 5 Front Squats, 10 Burpees, 10 Alt Reverse Lunges, 10 Wallballs, 20 DUs 

Mobility

2 Rds: 5x Single Leg Hip Bridges w/ 1ct pause at top – 5x Wide Stance Goblet Squats – 10x X-Band Walks each direction

Skill/Strength:
1) Wide Stance Box Squats, 8×3 @55-65% every 60s 

METCON- “OPEN WOD 13.3” 12 min AMRAP of:

  • 150 Wallballs (20/14)
  • 90 DUs  (2x Singles)
  • 30 Ring MUPs (Bar ok – HR Push Ups Mod)

Score = Total Reps 

ACCESSORY
60 Russian Twists – Make Up work for all challenge sit ups and burpees

“Successful people pursue hard things. Unsuccessful people avoid them.”

– Coach Greg Glassman