5/22/15

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

Barbell Box Step Ups (3×20 (50% effort))

20inch box, back rack bar
As heavy as you can go on last set. Superset with hanging ring rows. 3×5-10

Metcon (Time)

For Time:

50 Feet on Box Pushups

50 Box Dips

50 Box Step Ups

50 Box Over Burpees

RX is 24/20inch
Modified will be hands on box pushup. Every time you cross the box on the box over burpees, that is 1 rep.

Metcon (No Measure)

50 Wall Balls

Posted in Workout of the day.