WOD

24
Dec

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s Metcon is intended to be slow and heavy. Go through each round with a pace you can sustain for 20 minutes. The deadlifts should be broken up, likely 3 x 3 and later 2 x 4.

Warm-up

With an empty barbell:

2 rounds of:

5 Deadlifts

5 Front Squats

5 Front rack Rev Lunges ea.

5 Good Mornings

5 Yoga Push-ups OR Knee Push-ups

Weightlifting

Deadlift: 3 x 3, adding weight each set. Rest 30s.

Deadlift

Metcon

9 x AMRAP3

Pull-ups

Air Squats

Push-ups

Box Jumps

Rest

Wall Balls

Sit-ups

Alternating Reverse Lunges

Kettlebell Swings

Hypertrophy

Banded Facepull-aparts: 4 x 25. Rest 30s.

Metcon (AMRAP – Reps)

9 x AMRAP3

Pull-ups

Air Squats

Push-ups

Box Jumps (24/20)

Rest

Wall Balls (20/14)

Sit-ups

Alternating Reverse Lunges

Kettlebell Swings (53/35)

L3: Jumping Pull-ups, 20/16, 14/10, 35/26)

L2: Ring Rows, 16/12, 14/8, 26/18