WOD

21
Jun

WOD

CrossFit Fulshear – CrossFit

– Metcon: Benchmark workout that is intended to be done with light loads.
The goal here is to stay consistent as this is workout will challenge you with
local muscle endurance.

Warm-up

PVC Game

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

*Progressively make the PVC game harder so you have at least 4 drops

Then,

Lax Ball x 60s each

– Pec insertion point

– Scapular

Then set-up and perform:

12 Wallballs

12 SDHP (metcon weight)

12 Alt. Step-ups

12 Push Press (same weight as SDHP)

12 Calorie Row

Metcon

“Fight Gone Bad”

3 Rounds of:

60s of Wall balls (20, 14)

60s of SDHP (75, 55)

60s of Box Jumps (20)

60s of Push Press (75, 55)

60s of Calories on the Rower

60s Rest

L2: (65, 35) (14, 10) (20, 15)

L1: (45, 25) (10, 8) (20, 15 Step-ups)

*Score = total reps

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Hypertrophy

“Recovery”

10-20 Minutes of Light Recovery Work in the form of:

Bike, Row, light foam rolling, light sledpulling.