WOD

29
Dec

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today the goal is to come up with a plan that allows you and your partner to work evenly for the entire 20 minutes of total work there is in this workout. KBS/Curtis P should be very light today. If there is any question, go lighter than you think. Score = total reps.

Warm-up

AMRAP 7 of:

10 Wallballs

10 Russian KB Swings

10 Front Rack Lunges (5 each)

*20s Pigeon Pose on each side after each round (on a box or the floor)

then

Warm-up Curtis P’s

Then,

Spend the next 7 Minutes setting up, finishing warming up, and getting ready to start the Metcon

Metcon

5 Rounds with a partner:

60s of Max Rep Wallballs (20, 14)

60s of Max Rep KBS (53, 35)

60s of Max Reps Curtis P’s (95, 65)

60s of Max Calories Rower or Bike

60s of Rest

L3: (75, 55)

L2: (14, 10) (35, 25) (65, 45)

L1: (10, 8) (35, 25 Rus. Swing) (55, 35)

Hypertrophy

*Make up an “extra credit” session you missed from this week

Metcon (AMRAP – Reps)

5 Rounds with a partner:

60s of Max Rep Wallballs (20, 14)

60s of Max Rep KBS (53, 35)

60s of Max Reps Curtis P’s (95, 65)

60s of Max Calories Rower or Bike

60s of Rest

L3: (75, 55)

L2: (14, 10) (35, 25) (65, 45)

L1: (10, 8) (35, 25 Rus. Swing) (55, 35)