CrossFit WOD for Wednesday 7-26-2017

WOD

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

Mobility

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

Skill/Strength

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

Accessory:

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

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Compliments of Bodybuilding.com

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

– Jack Dixon