WOD

15
Mar

WOD

CrossFit Fulshear – CrossFit

– Metcon: Have fun today and work with someone new. Today’s work is meant to be done at a consistent pace of roughly 75% effort. That means you should be choosing scaling that is relatively easy for you. Barbell loading is intended to be light.

Warm-up

Partner up and grab barbells, wall balls, and jump ropes. Complete:

2 Rounds of:

10 SDHP (1st round empty bar, 2nd round add metcon weight)

10 Wall balls

10 Barbell Rows (1st round empty bar, 2nd round add metcon weight)

10 Push-ups

30 Double Unders or attempts or singles

*Make sure rowers, bikes, ski ergs are good to go

Metcon

With a running clock with a partner:

0:00-20:00

30 SDHP (95, 65)

30 Wall balls (20, 14)

150 Double Unders

30 Barbell Rows (95, 65)

30 Push-ups

20:00-30:00 “Recovery”

Row, Bike, Ski Erg, Sledpull at 50% effort (conversational)

L3: (75, 55)

L2: (65, 45) (14, 10) (Double Under Attempts) (Box Push-ups)

L1: (55, 35) (10, 8) (Single Unders) (Box Push-ups)

Hypertrophy

Choose 1 between 1a/1b and 1 between 2a/2b done as a superset.

1a) Weighted Straight Leg Sit-ups: 4 x 15.

1b) Elbow Plank: 4 x 30s.

2a) Banded pull-aparts: 4 x 50.

2b) Banded Facepull-aparts: 4 x 25.