CrossFit WOD for Wednesday 11-8-2017


Nov 7, 2017

Strength/Skill: Push/press movements like last week. Each set should be challenging but not fatigue you too much for the workoutMetcon: If you did Cindy last time, do Mary and vice versa. You should shoot for close to an EMOM per round for the first 10 mins, then no more than 90s a round. 

Warm Up:
10-8-6-4-2 of: No Push Up Burpees, Push Ups, Air Squats, Hollow Rocks

50 Banded Pull Aparts and 30 Banded Push Downs + Banded Shoulder/Lat Stretch x20s each

1) Shoulder Width Grip Pull Up Clusters, 4×2.2.2 (10s) rest 90s 
2) DB Neutral Grip Floor Press, 4×5 rest 90s

METCON- Cindy or Mary-20 min AMRAP:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats
  • -or-
  • 5 HSPU
  • 10 Pistols
  • 15 Pull Ups

Accessory-3 Rds
1) 10 DB Rolling Tricep Extensions
2) 15 Banded Face Pull-Aparts
3) 20 1-Arm KB Squat (10 ea)

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Strict C2B Pull Up

Compliments of CrossFit

“If you fall, I’ll catch you.” – Ground