WOD

23
Jan

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s work should be challenging to work for the full 45s without stopping, but try to do so. With the Assault bike work, make sure you do NOT go too hard on these intervals. More like 75% effort so you can sustain yourself for the entire 30 minutes.

Warm-up

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point Leg

Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then, Practice Double-unders

– Penguin Drill

– Singles while relaxed

– Singles landing in the same place

Metcon

EMOM 30:

Minute 1: 45s Farmer Carry (70, 53)

Minute 2: 45s Squat Thrusts

Minute 3: 45s Assault Bike

Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s)

Minute 5: 45s Double Unders

Minute 6: 45s KB Windmills

*Alternate Option for Air Bike:

– Short Shuttle Run

Metcon (AMRAP – Reps)

EMOM 30:

Minute 1: 45s Farmer Carry (70, 53)

Minute 2: 45s Squat Thrusts

Minute 3: 45s Assault Bike

Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s)

Minute 5: 45s Double Unders

Minute 6: 45s KB Windmills

*Alternate Option for Air Bike:

– Short Shuttle Run

Hypertrophy

Wall Sit passing the medball from person to person. See how many times you can go as a group without stopping.