CrossFit WOD for Wednesday 9-27-2017


Sep 26, 2017

Strength/Skill: Think explosiveness on the floor press.  Metcon: Yet another benchmark. Record it! No anchored feet. Abmat is optional. RX: Hands touch above your head and past the midline of your body on each rep. 

Warm Up:
10 of each: Pass Thrus, BO Row, Banded Pull Aparts, Banded Pull Downs THEN: BB Burgener

Burgener with BB and 20 X-band steps each direction

1) Floor Press w/ 1 ct. Pause, 9×3 @60% Rest 60s
2) KB 1-Arm Row w/ Rotation 3x12ea Rest 60s, Pronation to Neutral Grip

**After Strength, Practice DUs and get warm

METCON- “Annie” For Time 50-40-30-20-10:

  • DUs and Sit Ups (L1 2x Singles, Abmats optional)

1) Banded Hammer Curls 3×25
2) Front Raise to Lateral Raise to Rear Fly 3×10-10-10

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Chris Spealler does Annie

Compliments of CrossFit

“Stop saying ‘I wish.’ Start saying ‘I will’.”