CrossFit WOD for Thursday 8-10-2017


Aug 9, 2017

Strength/Skill: Decide on a gymnastics skill and warm it up quickly. Metcon: Go 60-70% effort if you’ve come more than 2x this week. Go 80-85% effort if you’ve come 2 or less times. 

Warm Up

With a partner: 20 Wall balls total, 400m Partner Med Ball Run, 20 WB, 200m Partner Med Ball Run, 20 Alt. Step Ups w/ a Medball Then: Turkish Get Up Review- 2-3 reps per arm.


3 mins Foam Roll


5 min Warm Up on skills then 8 min EMOM
30s Gymnastics Skill
30s DUs or Practice

METCON- 4 Rds of 60s Work/30s Rest:

  • Wallballs (20/14)
  • Alt. Step Ups (Athlete chooses weight)
  • 50m Shuttle Sprint
  • TGU – even on each arm
  • Weighted Abmats
  • Score = Total Reps
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Compliments of CrossFit

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

-Morihei Ueshiba