CrossFit WOD Saturday June 10th, 2017


CFR Hampstead, CFR ILM, CFR Leland – CrossFit

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5am endurance???? I mean can you start the day any better? Pretty sure that’s impossible! #leland #cfreignited #cfrstrong #easyday #mondaymotivation #riseandgrind

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

A: Metcon (No Measure)

A. Double DB seated z-press from straddle

8-10 reps on the 2nd min for 3 sets

B: Metcon (No Measure)

B1. Split stance DB RDL x 8/side (slow tempo)

rest 1 min

B2. Split stance banded pallof press x 8/side (slow tempo)

rest 1 min


C: Metcon (Time)

C. 2 rounds for time

20 Lateral Burpees Over Bar

20 Empty Bar Thrusters (45# all)

Time Cap 8 min

Post Workout Cool down & Mobility 20 min

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