WOD

30
Jan

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s workouts have two objectives: aerobic capacity and skill under fatigue. Keep your effort around 80%.

Warm-up

“Joe DeFranco Limber 11”

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes (lax ball)

Bent-knee Iron Cross

Rollovers into V-sits

Rocking Frog stretch

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Seated Piriformis stretch

Rear Foot Elevated Hip Flexor stretch

Metcon

For total time:

40-30-20-10

Rowing Calories

Rest 90s between sets.

16:00 Cap

50-40-30-20-10

UB Double Unders

*Rest as needed between each set. If you break you must start your SET over!

L2: UB Single-unders (x2)

L1: Plate Hops (x1)

10:00 Cap

Row 100 Calories

10:00 Cap

Alternate Options:

Calories Bike:

WOD #1: 30-25-20-15

WOD #3: 75 Calories

Metcon (Time)

For total time:

40-30-20-10

Rowing Calories

Rest 90s between sets.

16:00 Cap

Alternate Option:

Calories Bike: 30-25-20-15

Metcon (Time)

50-40-30-20-10

UB Double Unders

*Rest as needed between each set. If you break you must start your SET over!

L2/L1: UB Single-unders

10:00 Cap

Metcon (Time)

Row 100 Calories

10:00 Cap

Alternate Option:

Calories Bike 75 calories

Hypertrophy

100 Prone Double Leg Banded Leg Curls