WOD

3
May

WOD

CrossFit Fulshear – CrossFit

– Metcon: Work with a partner today completing a full round at a time. We
want a high level of consistent work across all AMRAPs today so scale so
each round can be completed seamlessly. We’ll end with a ”recovery”
MRAP which will help expedite recovery and cool you down. Have fun
today and work with someone new!

Warm-up

Partner up and grab medballs and Kettlebells

Complete 2 sets of 10 each person:

20 Wall balls

20 KBS

20 Hand Release Push-up or Box Push-up Scaling

20 T2B or Knee Lifts or Abmat Sit-ups

200 Meter Run (100m each person)

Metcon

With a partner:

AMRAP 8:

8 Wall balls (20, 14)

8 KBS (53, 35)

*One athlete completes a full round

Rest 60s

AMRAP 8:

8 Wall balls

8 T2B

*One athlete completes a full round

Rest 60s.

AMRAP 8:

8 Wall balls

8 Hand Release Push-ups

*One athlete completes a full round

Rest 60s

AMRAP 10 at a slow pace on your own:

45s light Jog

45s light row

45s light bike

L2: (14, 10) (35, 25) (Knee Lifts) (Box Push-ups)

L1: (10, 8) (35, 25 Russian Swings) (Abmat Sit-ups) (Box Push-ups)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

8 Wall balls (20, 14)

8 KBS (53, 35)

*One athlete completes a full round

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

8 Wall balls

8 T2B

*One athlete completes a full round

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

8 Wall balls

8 Hand Release Push-ups

*One athlete completes a full round

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 at a slow pace on your own:

45s light Jog

45s light row

45s light bike

Hypertrophy

Choose between completing 100 total reps of:

– Double Leg Banded Leg Curls or

– Banded Pull-throughs