CrossFit WOD for Wednesday 10-18-2017

WOD

Oct 17, 2017

Strength/Skill: Completed after Metcon. Metcon: Break into small sets that’s doable for each partner.

Warm Up:

10 min Circle of Trust

Mobility:
Foam Roll

METCON- With a Partner:

  • 8:00 Max Distance Farmer Carry
  • 8:00 Max Distance Front Rack Carry
  • 8:00 Max Calories Rowed
  • *Break up as desired, one person works at a time

Strength/Skill-Accumulate
1) 50 Elevated Split Squats (BW)
2) 50 Plate Raises
3) 50 Side Plank Crunch, ea
4) 150 Banded Leg Curls, ea

<iframe width="560" height="315" src="https://www.youtube.com/embed/OCg3UXgzftc" frameborder="0" allowfullscreen></iframe>

https://youtu.be/OCg3UXgzftc

The Kipping Bar Muscle Up

Compliments of CrossFit

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