WOD

7
Jun

WOD

CrossFit Fulshear – CrossFit

– Strongman work: Strongman work is a great change of pace and will
challenge you differently than will a metcon. There will be 4 different
”strongman stations” and we will rotate between them for 30 minutes. This
should be hard work, but should also feel very different than a metcon.
Focus on efficient movements to ”get the job done safely.” These are great,
functional movements that directly translate to everyday activities.

Warm-up

QOD: What language(s) do you wish you could speak:

10 Minutes of:

“Joe DeFranco Limber 11”

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes (lax ball)

Bent-knee Iron Cross

Rollovers into V-sits

Rocking Frog stretch

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Seated Piriformis stretch

Rear Foot Elevated Hip Flexor stretch

Then,

10 Minutes of “Strongman” Review

Metcon

Metcon (AMRAP – Reps)

“Strongman Saturday”

AMRAP 30

– Heavy Sled Push (150 ft)

– Heavy Sled Pull (150 ft)

– Heavy Farmer Carry (150 ft)

– Heavy sandbag w/ D-ball Carry against stomach (150 ft)

– D-ball Slams x 20

– Barbell S2O x 10 (from rack)

– Stone Carry (50 ft)

– Bottoms-up KB Carry (50 ft each)

*Done as AMRAP 30 with stations.

Hypertrophy

5 minutes of active recovery with:

– bike

-rower

– jog

– walk