5/21/15

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

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+

Thruster (5×10 (light, work on form))

Posted in Workout of the day.