WOD

12
Jul

WOD

CrossFit Fulshear – CrossFit

– Metcon: Have fun today and worry less about your strategy and more
about simply moving and getting a good sweat. Nothing today should stop
you in your tracks though and should be able to move consistently splitting
work with your partner as you see fit.

Warm-up

QOD: What’s your favorite room in your house and why?

Box Programming Dynamic Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

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

Leg Swing opposite toe to the opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Set up stations, go over points of performance and scaling options

Metcon

In teams of 3:

AMRAP 30:

Buy-in:

3 Mile Run,

Remaining time AMRAP:

30 Barbell Rows (135, 95)

30 Wall Balls (20, 14)

30 Pull-ups

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

*One person works. Split as desired

L2: (Band Assisted Pull-ups) (14, 10) (Less than 24/20)

L1: (Ring Rows) (10, 8) (Alt. Step-ups)

Metcon (AMRAP – Reps)

In teams of 3:

AMRAP 30:

Buy-in:

3 Mile Run,

Remaining time AMRAP:

30 Barbell Rows (135, 95)

30 Wall Balls (20, 14)

30 Pull-ups

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

*One person works. Split as desired

L2: (Band Assisted Pull-ups) (14, 10) (Less than

24/20)

L1: (Ring Rows) (10, 8) (Alt. Step-ups)

Hypertrophy

Bodyweight Glute Bridge x 5 Minutes Max Reps

– Adv: Against a band