CrossFit WOD for Tuesday 8-8-2017


Aug 7, 2017

Strength/Skill: Done after Metcon. Metcon: No score today. Rest as you’d like, but both athletes complete 5 full rounds. 

Warm Up

Funnel Tag – THEN 2 Rds: 20 Jumping Jacks, 10 Push Ups, 15 Sit Ups, 20 Walking Lunges, 30 2-ct Mt. Climbers


Foam Roll x 10 slow passes each- Quads, IT Bands, Hams, T-Spine 

METCON- 5 Rds with a Partner 30 min cap:

  • 200m Shuttle Sprint (50m intervals)
  • 20 Walking Lunges 
  • 30 2ct. Mt. Climbers
  • 40 DUs (L1 = 2x singles)
  • **Both Athletes complete ALL work, but 1 person works at a time

Strength/Skill-3 Rds:

1) Alt. DB Curls x10 ea
2) Banded Push Downs x20
3) Side Plank Crunch x 10 ea

“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”

-Morihei Ueshiba