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
Shoulder Press (3×20 (50% of 1RM))
As heavy as you can go on last set. Superset with rope climbs. 3×3-5 climbs or progressions.
Metcon (Time)
3 Rounds:
20 DB Single Arm Overhead Walking Lunges
20 DB Snatches
20 DB Single Arm Rows (total)
20 DB Goblet Squats
RX weight is 20+/40+