WOD

11
Jun

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today you’ll partner up with the goal of splitting work in half, and being able to sustain sets of 14 for the entire workout. The 800-meter run
can be broken up however you see fit.

Warm-up

QOD: Do you have a favorite day of the week? Why?

Dynamic Warm-up x 50-100 ft each consisting of x 10 Minutes:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + toe point + Thoracic Rotation

Leg Swing opposite toe to the opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Burpee Broad Jumps

Partner Wheelbarrow x 50-100 ft.

Then,

Set-up and review:

– Box Jumps

– T2B

– SDHP

Metcon

AMRAP 28 w. a partner:

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

28 T2B

800 Meter Run

28 Burpees

28 SDHP (53, 35)

L3: (45, 30)

L2: (20, 15) (35, 25) (Knee Lifts)

L1: (<20, 15) (30, 20) (Abmat Sit-ups)

Metcon (AMRAP – Rounds and Reps)

AMRAP 28 w. a partner:

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

28 T2B

800 Meter Run

28 Burpees

28 SDHP (53, 35)

L3: (45, 30)

L2: (20, 15) (35, 25) (Knee Lifts)

L1: (<20, 15) (30, 20) (Abmat Sit-ups)

Hypertrophy

Tabata:

flutter kicks

star crunches

plank hip dips (oblique dips)

plank shoulder taps