WOD

7
May

WOD

CrossFit Fulshear – CrossFit

– GPP: Work with a partner today with one person working at a time. Split
work however you like. This should be challenging and fun today. Go heavy
with your farmer carries.

Warm-up

QOD: Who is your favorite athlete?

With a partner and two light KBS:

100 Meter Farmer Carry (50 meters each)

100 Meter Front Rack Carry (50 meters each)

100 Meter Asymmetrical Carry (50 meters each)

Then grab plates and boxes and complete,

10 Walking OH Lunges (each athlete)

10 Ground to Overhead with a plate (each athlete)

10 Alternating Step-ups (each athlete)

10 Box Jumps (each athlete)

10 Hollow Rocks (each athlete)

Metcon

In teams of 2:

For time:

400 Meter Farmer Carry (70, 53)

100 Walking OH Lunges (45, 25)

300 Meter Farmer Carry

100 Ground to Overhead with a plate (45, 25)

200 Meter Farmer Carry

100 Hollow Rocks

100 Meter Farmer Carry

100 Box Jumps w. step down (24, 20)

Rx+:(88, 70)

L3: (35, 25# Plates)

L2: (25, 15# Plates)

L1: (BW Walking Lunges) (15, 10# Plates for G2OH)

30:00 Cap

Metcon (Time)

In teams of 2:

For time:

400 Meter Farmer Carry (70, 53)

100 Walking OH Lunges (45, 25)

300 Meter Farmer Carry

100 Ground to Overhead with a plate (45, 25)

200 Meter Farmer Carry

100 Hollow Rocks

100 Meter Farmer Carry

100 Box Jumps w. step down (24, 20)

Rx+:(88, 70)

L3: (35, 25# Plates)

L2: (25, 15# Plates)

L1: (BW Walking Lunges) (15, 10# Plates for G2OH)

30:00 Cap

Hypertrophy

Single Leg Glute Bridge: 3 x 15 ea. No rest – perform all work on left leg then right leg alternating until all sets are complete.