5/18/15

CrossFit 65/69 – WOD

Reminders: Our friendly competition is coming up on June 6th . It will be a fun competition with workouts that everyone can do! This week will be the only week to order discounted Asic shoes. It is 45% of all spring model shoes out of the catalogue plus $5 shipping. Pick our TWO color styles in case they are out of one of them.

Garage Warm-Up (No Measure)

Out in the garage, perform circuits using the following movements.

-Pullups

-Leg Raises

-Tire Flips

-Slosh Pipes (Presses, Squats, etc)

-Partner Tire Presses/Squats/Deadlifts

-Superman Planks

-Jumps on Tire

-Dips on Tire

-Stationary Bike

-Back Extensions/GHD

Back Rack Lunge (3×20 (50% effort/max))

Single leg forward lunges with a back-rack barbell
Superset with 3×5-10 Pullups. The last set of lunges should be as heavy as you can go for 20 reps.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Burpees

10 KB Box Step-Overs (24/20)

10 KB Swings(40+/20+)

10 Box Jumps

Thruster (5×10 (Light weight, work on form))

This is your finisher. Light weight, work on your form.

Posted in Workout of the day.