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August 13, 2019
Warm-up juming jacks scorpians high knees back pedal to sprint Banded heel Pulls March (coach lead speed; slow to sprint) Fall v Lean drill 200m assess 400m Pick Drill Legs Legs/Shoulders Full Stroke (Rhythm is the focus) Metcon Prep: Run 200m Row 250m DB/KB Snatch x5 3.2.1.Go! Metcon (3 Rounds for time) Run 400m Row...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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