WOD

1
Dec

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s partner workout is your choice how to split work but each station is a 90s interval. All scaling choices should allow high-effort of movement for big sets ie. OHS should be light.

Warm-up

Coaches Choice of a fun game for 7 Minutes. Get creative! There are many options to choose from, but the best option may be something new that you come up with on your own; your athletes will appreciate your effort at being creative! The objective is to get people moving but laughing/having fun.

Then,

Review All Metcon Movements

– Weighted Step-ups

– G2OH

– OHS

– Partner Wheelbarrow

*Perform 10-12 reps of each and 50 ft. each for partner wheelbarrow.

Metcon

In teams of 2:

3 Rounds of, 90s Stations:

1) Alternating Weighted Step-ups (35, 25 DBs) (24, 20)

2) G20H w. a plate (45, 25)

3) Overhead Squat (75, 55)

4) Calories on Bike

5) Bear Crawl/Reverse Bear Crawl

6) 90s OF REST

*Athlete choice of how to split work

L2: (30s, 20s) (20, 15) (25, 15) (65, 35)

L1: (Unweighted Step-ups) (20, 15) (15, 10) (35, 25 Goblet Squat)

*Alternation Options

– Calories Rower or 100m Running Intervals

Metcon (AMRAP – Reps)

Hypertrophy

3 x 30 Ring Rows

* These should be easy enough for 30 unbroken reps, but still maintain control (no kipping)