CROSSFIT

CrossFit Structured – WOD

Bent over BB row (5-5-5-5-5)

5 x 5 (AHAP)

(No bouncing, strong pulls)

Metcon (AMRAP – Rounds)

Death By 10 Meter Shuttle Run

With a continuously running clock perform:

10 Meter Shuttle: Run 10 m + 1 Burpee in the first 1 min,

10 Meter Shuttle: Run 20m + 1 Burpee in the second 1 min

10 Meter Shuttle: Run 30 m + 1 Burpee in the third 1 min

Continue until you run out of time. Score the last completed round of shuttle runs……the first few min. are east, just wait until min 5, 6, 7, 8….. 😉 ENJOY!

Metcon (No Measure)

MidLine Work:

3 x 10 BB roll outs

3 x 10 Back extensions

3 x 10 Hollow body Rocks

3 x 20 Flutter Kicks

Banded work:

50 banded pull aparts

(Lock arms out in from of you and pull across the chest)

CROSSFIT

CrossFit  April 27, 2017

CrossFit Structured – WOD

Bent over BB row (5-5-5-5-5)

5 x 5 (AHAP)

(No bouncing, strong pulls)

Metcon (AMRAP – Rounds)

Death By 10 Meter Shuttle Run

With a continuously running clock perform:

10 Meter Shuttle: Run 10 m + 1 Burpee in the first 1 min,

10 Meter Shuttle: Run 20m + 1 Burpee in the second 1 min

10 Meter Shuttle: Run 30 m + 1 Burpee in the third 1 min

Continue until you run out of time. Score the last completed round of shuttle runs……the first few min. are east, just wait until min 5, 6, 7, 8….. 😉 ENJOY!

Metcon (No Measure)

MidLine Work:

3 x 10 BB roll outs

3 x 10 Back extensions

3 x 10 Hollow body Rocks

3 x 20 Flutter Kicks

Banded work:

50 banded pull aparts

(Lock arms out in from of you and pull across the chest)