WOD

25
Jan

WOD

CrossFit Fulshear – CrossFit

– Strength: Today’s EMOM we’ll perform some strength work for the back, biceps, triceps, and core. All intervals should doable so make sure your scaling is on point.
– GOAT WOD: We’ll then perform a 12-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.

Warm-up

Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes.

Then, Review

– Ring or Bar Dips

– OH KB Carry

– Strict Pull-ups

Weightlifting

EMOM 12:

Minute 1: Double KB OH Carry x 100 Ft.

Minute 2: 12/8 Ring or Bar Dips

– Band Assisted OR Box Dips

Minute 3: 10/6 Strict Pull-ups

– Band Assisted OR Ring Rows w. a slight pause x 10-12.

Metcon

GOAT WOD:

EMOM 12:

ODD MINUTES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work

*Score = Your goal for this year’s CF Open

Hypertrophy

DB Pull-overs: 4 x 10. Rest 60s.

*between sets complete 10-15 Banded Hammer Curls