WOD

24
Nov

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s workout has the incentive of the faster you complete your 5K row the less burpee box jumps you’ll have to perform. Only ONE athlete at a time will perform the set of 15. When the set of 15 is being done NO rowing meters can be completed. This workout is 100% about strategy!

Warm-up

Rowing with a partner x 8 rounds.

Resting partner completes:

10 Passes w. foam roller on a spot that needs attention.

Alternate spots each round you’re on the foam roller.

Metcon

With a partner for time:

5k Row

*Every 3:00:

1 Athlete Completes:

15 Burpee Box Jumps (24, 20)

*Score = total BBJ.

L2: (20, 15 Burpee Step-ups)

L1: (Burpees no box)

40 Minute Time Cap

Metcon (Time)

With a partner for time:

5k Row

*Every 3:00:

1 Athlete Completes:

15 Burpee Box Jumps (24, 20) *Score = total BBJ.

L2: (20, 15 Burpee Step-ups)

L1: (Burpees no box)

40 Minute Time Cap

Extra Credit

Banded Upper Back Finisher

Perform

50 Banded Face pull-aparts,

50 Banded Pulldowns

50 Banded Pull-aparts with a light band unbroken.