CrossFit WOD for Thursday 11-9-2017

WOD

Nov 8, 2017

Strength/Skill: Choose a movement where you need skill work or an accessory strength. Shoot for 30-40s each minute. Metcon: Each round should be 4:00 of consistent pace. SDHP should be light, but FC heavy.

Warm Up:
200m Run and a game! 

Mobility:
Couch Stretch x60s each position and Banded Ankle mobility x60s each

Strength/Skill-10 min EMOM
Min 1) 50ft Bottoms Up KB Carry
Min 2) Athlete’s Choice

METCON-Each is a 4 min AMRAP w/ 1 min Rest

  • 100m Shuttle Runs
  • Max 100m Farm Carries (70/53)
  • Max Turkish Get Ups (Choose your weight)
  • 8 Hollow Rocks/8 SDHP (95/65)

Accessory-6 min AMRAP
10 X-Band Walks each direction
25 Banded Leg Curls, ea
15s Side Plank, ea

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