CrossFit WOD, September 1, 2018

CrossFit WOD, September 1, 2018

09/01/2018

Warm-up
*Partner up and complete: 30 Partner Wallballs 30 Partner Medball Chest-passes 30 Ball Russian Twists 30 Partner Wallballs +
Foam Roll x 10 passes each: – Quads – IT Bands – Thoracic Spine – Lats – Hamstrings

Metcon
Metcon (Distance)
"Field Day"
1) Max Distance Broad Jump: 3 Attempts *Max Alactic Capacity
Metcon (AMRAP – Reps)
2) Max Wallballs in 90s: *Max Lactic Capacity
Metcon (Distance)
3) Max Distance Run in 12:00 or Calories Rower/Bike *Threshold Test
Metcon (AMRAP – Reps)
4) Max Rope Climbs in 2 Minutes or Ground to Standing with Rope. *Max Grip/Upper Pulling
Metcon (AMRAP – Reps)
5) Max Sit-ups in 60s. *Hip Flexor/Abdominal Endurance Test
Metcon (AMRAP – Reps)
6) Max Burpees in 60s