WOD

4
Dec

WOD

CrossFit Fulshear – CrossFit

– Skill: Today’s T2B work is meant to be done with efficient
sets whether those are big or small for you work on perfect
movement while accumulating volume.
– Metcon: This workout today will challenge you from head
to-toe. Use a weight that feels light as the movements get
progressively harder with each movement. Your score today
is how many rounds are done in 20 minutes but rest as
much as you need to.

Warm-up

3 min – Bike/Row/Run then,

2 sets,

1 TGU ea.

5 SA KB Swings ea.

5 SA KB Push Press ea.

5 KB Front Squats ea.

5 KB Front Rack Rev. Lunges ea.

15 Banded Face Pulls-apart

15 Banded Pulldowns

Gymnastics

T2B: Accumulate Volume in 7 Minutes.

Rest as needed between sets.

Toes-To-Bar

Metcon

20 Minutes on the clock with 1 Kettlebell:

10 Single Arm Russian Swings Right

10 Single Arm Russian Swings Left

8 Single Arm KB Rows Right

8 Single Arm KB Rows Left

6 Single Arm KB Thrusters Right

6 Single Arm KB Thrusters Left

4 KB Front Rack Reverse Lunges Right

4 KB Front Rack Reverse Lunges Left

2 Turkish Get-ups Right

2 Turkish Get-ups Left

*Rest as needed between rounds + movements

Rx:(53, 35)

L3: (45, 30)

L2: (35, 25)

L1: (30, 20)

Score = total rounds.

Metcon (AMRAP – Reps)

20 Minutes on the clock with 1 Kettlebell:

10 Single Arm Russian Swings Right

10 Single Arm Russian Swings Left

8 Single Arm KB Rows Right

8 Single Arm KB Rows Left

6 Single Arm KB Thrusters Right

6 Single Arm KB Thrusters Left

4 KB Front Rack Reverse Lunges Right

4 KB Front Rack Reverse Lunges Left

2 Turkish Get-ups Right

2 Turkish Get-ups Left

*Rest as needed between rounds + movements

Rx:(53, 35)

L3: (45, 30)

L2: (35, 25)

L1: (30, 20)

Score = total rounds.

Hypertrophy

Single Arm Banded Pushdowns: 3 x 30-50 each.

Rest 30s.