5/19/15

CrossFit 65/69 – WOD

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

Bench Press (3×20 (50% of 1RM))

Get as heavy as you can for the last set of 20.

Superset each set with pistols. 3×5-10 pistols each leg.

Metcon (3 Rounds for reps)

3×5 Minute AMRAP’s of:

10 Overhead Walking Lunges

10 Plate Rows

10 Plate Shoulder Presses

100m Plate Run

3 Minutes rest between rounds

Metcon (No Measure)

50 Wall Balls (20/14)

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