WOD

27
May

WOD

CrossFit Fulshear – CrossFit

– GPP: Today is the perfect day to perform some GPP work consisting of
sledwork, loaded carries, and recovery work. You can push this work as
hard as you’d like today based on how you’re feeling as this work will
increase recovery and capacity.

Warm-up

QOD: How’d you spend your Memorial Day?

5 Minutes of easy foam rolling

Then with a band,

20 Walking Lunges

20 Hollow Rocks

20 Scorpions (total)

20 X-Band Walks Left

20 X-Band Walks Right

20 Banded Goodmornings

Then,

Review:

– Sledpull or Push (these are heavy today)

– Front Rack BB Carry

– Recovery Options

Metcon

8 Rounds of:

60 Yard Sledpull or Push, AHAP. Rest 60s.

Then,

8 Rounds of:

30 Yard Front Rack KB Carry. Rest 60s.

Then,

10 Minutes of “Recovery”

Row, Bike, Jog, or light sledpull at a sustainable/easy pace.

Score = Your 60-day goal

Alternate Option for Sledwork:

5 Rounds of:

20 Band Resisted Russian KBS (AHAP)

20/18 Calorie Bike

Rest 1:2 (rest twice as long as it took)

Hypertrophy

100 Reps each of:

– Single Leg Banded Hamstring Curls

– Banded Facepull-aparts