WOD

21
Nov

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today we are looking for about 45-50s of working as the time to transition/catch your breath will take 10-15s. Nothing should stop you in your tracks on this workout so look to maintain a consistent effort of about 70% for the entire 20 minutes.

Warm-up

Partner Abmat Pizza Game x 7 minutes

*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.

*Note: The wheelbarrow will serve as a core/shoulder warm-up =)

Then,

Tabata Double Unders

8 x 20s work/10s Rest

L2: (Double Under Attempts)

L1: (Single Unders)

Review

Review:

HR Push-ups

SDHP

Air Squats

Calories Bike

*Spend 60-90s per each movement going over technique + allowing your athletes to perform 30s of work (10-15 reps)

Metcon

4 Rounds of:

60s of Hand Release Push-ups

60s of SDHP (53, 35)

60s of Double Unders

60s of Wallballs (20, 14)

60s of Calories on Bike

60s Rest

L2: (Box Push-ups) (45, 25) (Double Under Attempts) (14, 10)

L1: (Box Push-ups) (35, 20) (Single Unders) (10, 8)

*Score = What you’re grateful for

Alternate Options for Bike

– Short Shuttle Sprints (done inside or out)

– Front Rack KB Carry x 60s

– Squat Thrusts

*We just rowed yesterday so I would not recommend using that for a sub today.

Extra Credit

Plank OFF: Who can hold the longest? If anyone makes it beyond 5 minutes, starting adding plates 10# plates to each athletes back =)

Rx+:(Longest L-Sit Hold)