CrossFit WOD for Thursday 8-31-2017


Aug 30, 2017

Strength/Skill: Pick a movement you need to practice. Metcon: Weights will be up to the athlete on parts of it. Don’t cheat yourself or your workkout though, go heavy!

Warm Up:
Barbell Circle of Trust

Couch Stretch x 60s each position, each leg and LAX on shoulders 30s each side

Strength/Skill- 10 min EMOM: 
Min 1) 40-50s Oly – You Pick the Movement
Min 2) 30s Efficient Box Jumps

METCON- 4 min AMRAPs w/ 1 min Rest between:

  • Cals on the Rower
  • Max 100m Farmer Carries AHAP
  • Max Turkish Get Ups (athlete picks weight)
  • 8 Hollow Rocks/8 SDHP (95/65)



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

-Morihei Ueshiba