CrossFit WOD for Thursday 6-15-2017


Jun 14, 2017

Strength: Choose wisely. This is a few mintues to really dedicate to those movements and fine tune them/practice. Metcon: Stay consistent on the row, it should NOT be a sprint. Only go UB on wallballs if it doesn’t slow your row down. 75-85% max effort. 

Warm Up

7 min AMRAP (at a slow pace) of 4 body weight movements of your choice, 8 reps each.


Foam Roll x 8-10 passes- IT Bands, T-Spine, Quads, Calves

Skill/Strength: 8 min EMOM
Min 1) pick 1 body weight or goat movement, 45s 
Min 2)
30s DU or Triple Under Practice

Suggestions: Pull Ups, Pistols, Ring Dips, HSPU etc.

METCON- 5 Rounds For Time:

  • 15 Wall Balls
  • 500m Row
  • *Rest 1 min
  • SCORE = Total time including rest


Side Plank 3 x 30s each

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Compliments of CrossFit

“Stick to the basics. And when you feel like you’ve mastered them, it’s time to start over again. This time paying closer attention.”

– Coach Glassman