CrossFit WOD for Tuesday 8-22-2017


Aug 21, 2017

Strength/Skill: Focused skill work, expect to repeat it next week as well.  Metcon: Lots of rest, but lots of hard work. Push the pace but maintain a constant level for all 5 sets. 

Warm Up:
2x: 200m Run, 10 of each: Lunges, Hollow Rocks, Iron Crosses, Squats, Scorpions

Calf and Quad stretch

1) Kip Practice – Then 10 min EMOM
Min 1-20s Kipping (T2B/Pull Ups)
Min 2-20s L-Sit or L-Hold

METCON- E4MOM for 20 mins:

  • 400m Run in 100m intervals
  • Score = Slowest Split


Romanian KB DL 3×20
Paloff Press 2×15 each

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

-Morihei Ueshiba