WOD

31
May

WOD

CrossFit Fulshear – CrossFit

– Metcon: Work with a partner today and scale this workout in order to stay
consistent across all rounds. This workout is meant to challenge you from
head to toe.

Warm-up

Spend 5-7 Minutes reviewing Bar Muscle-up scaling/skill

Then,

Partner up and grab all equipment:

– KBs

– Medballs

– Set-up for HSPU

Then,

Each athlete complete:

5 Russian Swings + 5 Full Swings

5 Goblet Squats

5 Wall balls

5 Bar Muscle-up or Scaling Option

Metcon

AMRAP 30 with a partner:

30 Wall balls (20, 14)

20 KBS (70, 53)

10 Bar Muscle-ups

20 Goblet Squats (70, 53)

30 Calorie Bike

*One person works. Split as desired.

Rx+:(30, 20) (88, 70) (Ski Erg Cals)

L3: (53, 35) (6 BMU)

L2: (14, 10) (45, 25) (10 Band Assisted Pull-ups)

L1: (10, 8) (35, 20 Russian Swings) (20 Ring Rows)

For time, Bar Hang (Time)

For time, Tuck on Rings (Time)

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:

30 Wall balls (20, 14)

20 KBS (70, 53)

10 Bar Muscle-ups

20 Goblet Squats (70, 53)

30 Calorie Bike

*One person works. Split as desired.

Rx+:(30, 20) (88, 70) (Ski Erg Cals)

L3: (53, 35) (6 BMU)

L2: (14, 10) (45, 25) (10 Band Assisted Pull-ups)

L1: (10, 8) (35, 20 Russian Swings) (20 Ring Rows)

Hypertrophy

10-20 Minutes of “easy” recovery work i.e.

– Bike

– Row

– Jog

– Ski Erg

– Light Sledpull