WOD

9
Apr

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s workout is a mix of GPP work and straight conditioning.
The workout starts with a Front Carry which will most likely have to be
broken down into shorter intervals as front rack carries are much more
challenging than they look. You should be able to maintain a consistent
75% effort throughout the entire AMRAP.

Warm-up

QOD: What is something you are currently obsessed with?

Tabata Single Unders

*This is to simply warm-up calves/ankles

Then,

12 Minutes of Pose Running Drills

https://www.youtube.com/watch?v=6Pv-qCjYgjM

Metcon

20 Minutes on the clock:

Buy-in:

200 Meter Front Rack KB Carry (53, 35)

Then with the remaining time AMRAP:

200 Meter Run

15 SDHP (53, 35)

30 Double Unders

L3: (45, 30)

L2: (35, 25) (Double Under Attempts)

L1: (30, 20) (Single Unders)

Metcon (Time)

20 Minutes on the clock:

Buy-in:

200 Meter Front Rack KB Carry (53, 35)

Then with the remaining time AMRAP:

200 Meter Run

15 SDHP (53, 35)

30 Double Unders

L3: (45, 30)

L2: (35, 25) (Double Under Attempts)

L1: (30, 20) (Single Unders)

Hypertrophy

Alternating DB Curls: 3 x 10 ea. Rest 60s.

*Between each set complete 1 Banded Alphabet on each side.