CrossFit WOD Tuesday October 10th, 2017


CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

New PROGRAMS are coming!


10 min warm up of continuous effort

400m Run or 500m Row

Then, 2 Rounds of:

5 Inch Worms

10 Leg Swings Each Leg

15 Goblet Squats (light kettlebell)

A1: Back Squat

A1. Back Squat; @32×1 tempo 5-7 reps

rest 60 sec

(around 75% 1rm)

A2: Rear Foot Elevated Single Leg Split Squats

A2. Single Leg Bulgarian Split Squats; @32×1 8-10 reps per leg

rest 60 sec


B: Metcon (AMRAP – Rounds and Reps)

B. 15 min AMRAP


100 Double Unders

50 Ab Mat Sit-Ups


25 KBS (53/35#)


100 DU or 200 Single Unders

50 Ab Mat Sit-Ups

25 HSPU or 50 HR Push Ups

25 KBS (35-53/26-35#)

* scale the number of reps down for Level 1 athletes as recommended by Coach

Post Workout Cool down & Mobility 20 min

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