CrossFit WOD Saturday June 17th, 2017

 In WOD

CFR Hampstead, CFR ILM, CFR Leland – CrossFit

View Public Whiteboard


David A. @cfreignitedleland athlete of the month!! David has been cross fitting for about 10 weeks now and loving every minute πŸ’ͺ🏻 Can you guess his favorite hero WOD? It’s the only and only Fran πŸ‘πŸ»#easyday #BOOM #athleteofthemonth #memberhighlight #cfr

Warm-up

15 min steady effort

400m Run

Then, 3 Rounds of:

5 Inchworms

10 Kip Swings

15 Air Squats

A: Metcon (AMRAP – Rounds)

A. For time

In a team of 2:

Rx

15 Minute AMRAP

:90 ON/ :90 OFF

10 Wall Ball (20/14”; 10/9′)

10 Toes to Bar

straight into…

15 Minute AMRAP

:90 ON/ :90 OFF

10 KBS (53/35#)

10 Burpees

L1

15 Minute AMRAP

:90 ON/ :90 OFF

10 Wall Ball (14/10#;10/9′)

10 V-Ups

straight into…

15 Minute AMRAP

:90 ON/ :90 OFF

10 KBS (35/26#)

10 Burpees

*If larger class, have half start on each AMRAP. One person works for :90 While one rests. Total 5 turns each for each AMRAP.

* Partner 1 will work for :90 and complete as many rounds as possible. At the start of the next :90, partner 2 will PICK UP WHERE PARTNER 1 LEFT OFF.

Post Workout Cool down & Mobility 20 min

Recent Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text.

Start typing and press Enter to search