CrossFit WOD for Thursday 7-27-2017

WOD

Jul 26, 2017

Strength/Skill: Try to shoot for 100m each set or at least as big of sets as possible.  Metcon: Quality over quantity. Target to 35s or less or each movement.

Mobility

Foam Roll x 10 slow passes: IT, Quads, Lats, Hammies, T-Spine

Warm Up

20 each: squats, walking lunges, push ups, hollow rocks

Skill/Strength – with a partner

1) 10:00 Max distance farmer carry, AHAP – 1 person works

METCON- 20 min EMOM:

  • Min 1 – 15 Barbell Rows (115/75)
  • Min 2 – 15/12 T2B
  • Min 3 – 10 Alt. Weighted Step Ups (45/25)
  • Min 4 – 10 Single Arm Russian Swings, each (70/53)
  • Min 5 – 10 Burpees

Accessory:

Accum. 150 Banded Pull Aparts and 100 Banded Hip Flexor Pulls 

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

–¬†Jack Dixon