WOD

12
Dec

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s work is a ”cardiac output” type session where your heart-rate should be around 60-70% for the entire workout. The goal today is complete all your loaded carries without stopping (only to switch arms), 100 ft.

Warm-up

12 min Dynamic Warm-up including:

World’s Greatest Stretch x 10s each pose

Then,

Dynamic Warm-up including:

High Knees

Butt Kickers

Side Shuggle with Arm Swing

Toe Walk

Heel Walk

Inverted Walk

Everted Walk

A skips

B Skips

C Skips

Broad Jump

Inch Worms

Low Bear Walk

Lateral Bear Walk (both directions)

*End with 3 sets of get-up sprints.

Have athletes lay on their backs (3 at a time) and on your clap they’ll get to their feet and sprint starting off at 50% intensity and increasing on each set.

Skill

Handstand Walk Progressions x 10 Minutes.

*Coaches choose your favorite progressions. Here are some suggestions.

*Wall Walks

*Shoulder Taps on the Wall

*Shoulder Taps on the Box

*Bear Crawls

Metcon

AMRAP 20:

50 Ft. Single Arm OH KB Carry Right

50 Ft. Single Arm OH KB Carry Left

25 Air Squats

50 Ft. Front Rack KB Carry Right

50 Ft. Front Rack KB Carry Left

25 Hollow Rocks

60s on Bike or Rower (Max Calories)

*Score = Rounds + Calories

Metcon (AMRAP – Reps)

Hypertrophy

Single Arm Banded Pushdowns: 100 Reps per arm in as few of sets as possible.