WOD

13
Nov

WOD

CrossFit Fulshear – CrossFit

– Strength: We’ll start off with one set of Max Reps in the Push-ups. Denote your score. All sets of DB Bench/Rows should be challenging. Build in DB weight in Bench Press, but use one weight for all 5 sets of Rows.
– Finisher: Today’s work is NOT meant to be brutally difficult, but this work should challenge your core and OH stability.

Warm-up

Abmat Pizza Game or Coach Choice of Fun Game x 8 Minutes.

Then,

Review

– DB Bench Press, 1-Arm KB Rows, DB OH Carries, Russian Twists w. plate, DB Hammer Curls performing 10 reps with movements, 50 ft. with carry.

Weightlifting

1) Push-ups: 1 x Max Reps in 60s.

Rx+:(1 x Max HSPU Any Style)

Beginner: Box Push-ups

2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s. – build in weight

2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s. – one weight for all sets

Push-ups

Metcon

AMRAP 10 @consistent pace:

50 Ft. OH DB Carry on Right

20 Russian Twists w. plate, (total)

50 Ft. OH DB Carry on Left

10 DB Hammer Curls

Extra Credit

5 Minutes of P. Breathing

Metcon (AMRAP – Reps)

AMRAP 10 @consistent pace:

50 Ft. OH DB Carry on Right

20 Russian Twists w. plate, (total) 50 Ft. OH DB Carry on Left

10 DB Hammer Curls