CrossFit WOD for Friday 6-2-2017

WOD

Jun 1, 2017

Strength: Reset on each rep. Percentages based on 1 RM. Metcon: EAch set should take 60-90s so it’s a 1:1 work rest. If HSPU take you longer than that, scale 1/2 of them. 

Warm Up

200m Run, 20 Wall Balls, 10 Burpees, 20 Walking Med Ball Lunges, 10 Burpees, 20 Wall Balls

Mobility

3 mins Athlete Choice / HSPU Mod review

Skill/Strength: Lurong WOD #2 

1) Back Squat, work up to 85-90% for a 2-3 reps set. Rest 2-3:00 between

METCON- 5 RFT:

  • 20 Wall Balls (20/14)
  • 10 HSPU
  • Rest 1:00 between rounds/15 min cap

ACCESSORY

Accumulate 100 Banded Pull Throughs + 50 Side Obliques, seated

<iframe width="853" height="480" src="https://www.youtube.com/embed/hvoQiF0kBI8" frameborder="0" allowfullscreen></iframe>

https://youtu.be/hvoQiF0kBI8

The Strict Handstand Push Up

Compliments of CrossFit

“When you feel like quitting: think about why you started.”

– @BeHealthy – Twitter