WOD

5
Dec

WOD

CrossFit Fulshear – CrossFit

– Metcon: The goal today is focus on being 100% consistent with row intervals. All sets should be slightly uncomfortable, a pace that you could not normally maintain in a regular task-domain workout.

Warm-up

Game time! Coach’s Choice (7 min):

* PVC Pipe Game

* Squat Potato

* Planking 4-square

Dynamic Warm-up (5 min)

Row Technique (10 min)

Metcon

For total time:

Row 750m

50 Abmat Sit-ups

Rest 2:00

Row 750m

50 HR Push-ups

Rest 2:00

Row 750m

50 DB Renegade Rows (Left + Right = 1 Rep) (50s, 30s)

Rest 2:00

Row 750 Meters Easy Recovery

L2: (40s, 20s) (Box Push-ups)

L1: (35s, 15s) (Box Push-ups)

* Alternate Option. 800m Run or 3:00 Bike per interval.

** Use a different damper setting for each interval set

Metcon (Time)

For total time:

Row 750m

50 Abmat Sit-ups

Rest 2:00

Row 750m

50 HR Push-ups

Rest 2:00

Row 750m

50 DB Renegade Rows (Left + Right = 1 Rep) (50s, 30s)

Rest 2:00

Row 750 Meters Easy Recovery

L2: (40s, 20s) (Box Push-ups)

L1: (35s, 15s) (Box Push-ups)

* Alternate Option. 800m Run or 3:00 Bike per interval

** Use a different damper setting for interval set

Hypertrophy

3 x 30 DB Curls Supinated Grip