CrossFit WOD for Wednesday 7-26-2017


Jul 25, 2017

Strength/Skill: Low Volume, but don’t let it take away from the Metcon today. If you can’t use weight, do regular chin ups, negatives or jumping. Metcon: Pacing is key on this high-volume workout. Look to commplete a set every 60-90s. Advanced athletes should be trying for an EMOM on Cindy.

Warm Up

Funnel tag then 10 DB Push Press, DB Rows, Push ups, Hammer Curls


2x 20 Banded Pull Aparts & 10 Slow+Controlled Wall Slides


1) Weighted Close Grip Chin Up, 5-4-3-2-1

METCON- Cindy – 20 min AMRAP:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

RX+ Mary 20 min AMRAP:

  • 5 HSPU
  • 10 Pistols
  • 15 Pull Ups


1) OH Tricep Ext. 3×15-20
2) Zottman Curls 3×10

<iframe width="853" height="480" src="" frameborder="0" allowfullscreen></iframe>

Compliments of

“If you focus on results you will never change. If you focus on change you will get results.”

– Jack Dixon