CrossFit WOD for Thursday 6-22-2017


Jun 21, 2017

Strength/Skill: Same skill work as last week. Metcon:  Move at your own pace. For quality not quantity–no score today.

Warm Up

Tabata Mash: 1) Air Squats 2) Hollow Rocks THEN: 
10 FR Reverse Lunges, 15 BB Rows (pronated/supinated/wide grips), 20 Russian Twists w/ Plate


Foam Roll x 10 passes each: T-Spine, Calves, Adductors 

Strength/Skill 8 min EMOM (repeat of last week):

Min 1) Goat Work (same movement as last week) 45s
Min 2) DU Practice 30s

Conditioning/METCON- 5Rds of 45s work/15s rest:

  • Barbell Row, alt. grips (95/65)
  • BB FR Reverse Lunges (95/65)
  • Russian Twist w/ Plate (25/15)
  • Farmer Carry-inside (70/53)
  • Single Arm DB Push Press-20s each arm


Accumulate-100 Banded Pull Aparts  

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Double Under Positioning with Dan Bailey

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