WOD 10.21.14

Main – CrossFit

Warm-up

Quick Run (No Measure)

4 Minute Jump Rope

Runner Stretch

2 times through (10M Runs down and back inside)

Shuttle Runs –

-5 Squats then Run

-5 Pushups then Run

-5 Burpees then Run

-5 Squats/Pushups/Burpees then Run

Weightlifting

Use the PVC to do some pass throughs, and presses, then press behind the neck. Try to finish in the best position, over the top of the back or crest of the head.

Shoulder Press (1RM in 10 minutes)

Metcon

Metcon (Time)

3 Rounds:

Heavy Power Clean X 3

10 Box Jump (24/20)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cash Out

Foam roll after doing a few supermen to stretch out abs.

Leave a Reply

*

captcha

Please enter the CAPTCHA text