CrossFit WOD Wednesday June 14th, 2017

 In WOD

CFR Hampstead, CFR ILM, CFR Leland – CrossFit

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Let’s give it up for @cfreignitedhampstead Athlete of the month | Jamie W| 🎉👏🏻🎉 Jamie is always giving her 100% and it’s always with a smile! Her fitness goal is to complete an unsupported handstand! #cfrstrong #crossfitcommunity #athleteofthemonth #fi

Warm-up

10 min steady effort

100m run

1 rounds of the following Line Drills

5 Inchworms

10 Kip Swings

20 Double Unders (If scaling work 30 sec ONLY Skill Attempts)

15 Shoulder Rolls- PVC

10 Air Squats

5 Overhead Squats- PVC

A: Metcon (Time)

A. For time

Rx+

21-15-9

Deadlifts (225/155#)

Single Arm Dumbbell Overhead Squat (50/35#)

Rx

21-15-9

Deadlifts (185/125#)

DB Goblet Squats (50/35#)

L1

21-15-9

Deadlifts (95-135/65-95#)

DB Goblet Squats (35/20#)

* focus on hitting depth and taking time to get quality reps in on the squats; deadlifts aim to go 1-2 sets each round

Time Cap 10 min

Rest 10 min EXACTLY before starting part B

B: Metcon (Time)

B. For time

Rx+

100 Double Unders

50 Burpees

50 Toes to Bar

25/20 Calorie Assault Bike

Rx

200 Single Unders

50 Burpees

50 Knees to Elbow (TO ELBOW)

400m Run

L1

200 Single Unders

50 Burpees

50 V-Ups

400m Run

Time Cap 15 min

C1-3: Metcon (No Measure)

C1. 20 Ring or Straight Bar Dips (full depth)

* use a band or break them up as needed.

rest 30 sec

C2. 20 Barbell Inverted Rows (sub with ring rows if needed)

rest 30 sec

C3. 20 Hip Extensions (sub with Arch Body Hold)

rest 30 sec

x2

Post Workout Cool down & Mobility 20 min

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