CrossFit WOD for Thursday 10-12-2017

WOD

Oct 11, 2017

Strength/Skill: Quick skill practice sessionMetcon: Move at your own pace-this isn’t for a score today, only quality. Loading shouldn’t be super heavy. 

Warm Up:

BB Circle of Trust

Mobility:
Foam Roll x 10 each T-Spine, Calves, Adductors

Strength/Skill- 8 min EMOM
1) Handstand Hold 10-20s
2) 30s DUs or Triples practice 

METCON- For Quality – 5 Rds 45s on/15s off:

  • BB Rows, alternating grip (L1 65/45 RX 75/55)
  • BB FR Rev. Lunges 
  • Russian Twist w/ a Plate (25/15)
  • Farmer Carry, inside (L1 45/25 RX 53/35)
  • Single Arm DB Push Press (split work evenly) (L1 25/15 RX 35/25)
  • No Score, for quality

Accessory
1) Perfect Sit Ups 3×15
2) Alt. DB Curls 3×20
3) Push Ups: accumulate 50-75 

“With ordinary talent and extraordinary perserverance, all things are attainable.” – Thomas Fowell Buxton