WOD

14
May

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today we are performing 3, 10-minute EMOMs all with different
objectives. This work should be challenging, but 100% sustainable.

Warm-up

At a slow pace:

10-8-6-4-2

Squat Thrusts

Air Squats

*Run 100 Meters after each round

Then,

Review:

– Handstand Hold or OH KB Hold

– Iso Dynamic Double KB Rows

– X-Band Walks

– Strict Push-ups

Weightlifting

EMOM 10:

ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps)

EVEN Minutes: 20s Handstand Hold

L2: (15s Handstand Hold)

L1: (20s Overhead KB Hold)

Metcon

EMOM 10:

ODD Minutes: 15 Air Squats

EVEN Minutes: 15 Burpees

L2: (10 Reps of each)

L1: (10 Reps of Air Squat) (6-8 Reps of Burpees)

EMOM 10:

ODD Minutes: 10 X-Band Walks Left + Right

EVEN Minutes: 10 Strict Push-ups

L2: (Box Push-ups)

L1: (DB Triceps Extensions)

Hypertrophy

1/2 Tabata

– wall sit with tap out

– hollow hold