10 Aug CrossFit WOD, August 11, 2018
Posted at 20:00h
in Work out of the day
08/11/2018
Warm-up
Warm-up
Set-up and perform:
12 Wallballs
12 SDHP (metcon weight)
12 Alt. Step-ups
12 Push Press (same weight as SDHP)
12 Calorie Row
12 Wallballs
12 SDHP (metcon weight)
12 Alt. Step-ups
12 Push Press (same weight as SDHP)
12 Calorie Row
Metcon
Metcon (AMRAP – Reps)
Fight Gone Bad"
3 Rounds of:
60s of Wallballs (20, 14)
60s of Sumo deadlift high-pull (75, 55)
60s of Box Jumps (20)
60s of Push-press (75, 55)
60s of Row (Calories)
60s Rest
3 Rounds of:
60s of Wallballs (20, 14)
60s of Sumo deadlift high-pull (75, 55)
60s of Box Jumps (20)
60s of Push-press (75, 55)
60s of Row (Calories)
60s Rest
Auxillary Work
7-10 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling,
Bike, Row, light foam rolling,
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Spider Man Lunge 1 x per side
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Alt. Step-ups