WOD

15
Dec

WOD

CrossFit Fulshear – CrossFit

– Field Day: Today you have the chance to perform the first 4 tests in an order you choose as well as an AMRAP with a partner where each athlete completes a full round at a time. This should be high-effort piece so go light so you can move fast. Keep track of the scores of all tests.

Warm-up

AMRAP 8

5 Air Squats

5 Burpees

15 Banded Pull-aparts

5 Back Squats

5 Front Squats

15 Banded Pull-aparts

5 Bent-over Rows

5 Push Press

10 Passes Foam Roller on each Lat

Review Clean Technique (3 min)

Warm-up to Working Weight (4 min)

Metcon

Light GRACE (Time)

For Time:

30 Clean & Jerks

RX: 115/75

L3: 95/65

L2: 85/55

L1: 65/35

Warm-up

With a Foam Roller:

10 Passes on each lat

10 Passes on hamstrings

10 Passes on quads

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Hypertrophy

3 x 20 Barbell Curls