WOD

23
Nov

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s work is done with a partner/one person working at a time. You can split work however you choose.

Warm-up

Grab KBs, Bands for Pull-ups if needed Run 200m then,

Coach Led. Talk about each movement and review the finer points of each.

Russian KBS x 5 then American KBS x 5

Go over pull-ups and scaling, each athlete completes 5 reps Then,

2 Rounds of:

8 KBS

8 Pull-ups

8 Squat Thrusts

Metcon

In teams of 2 for time: “Eva w. a partner”

6 Rounds of:

800m Run

30 KBS (70, 53)

30 Pull-ups

Rx+:(Done as an Individual Workout 5 Rounds for time)

L3: (53, 35)

L2: (35, 25) (Band Assisted Pull-ups)

L1: (35, 25 Russian Swings) (Ring Rows)

*Alternate Scaling for Running

– Bike Intervals of: 3 Minutes per 800m

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Extra Credit

5 Minutes of P. Breathing