CrossFit WOD Monday Nov 27th, 2017


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


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: Back Squat

A. Back Squat;

1 set on the 3:30 min for 3 sets

20 reps @ 35% of 1RM

20 reps @ 45% of 1RM

20 reps @ 55% of 1RM

* If you do not know your 1rm for % then based by effort and go up 5-10# per set

* These 3 sets are to be done as fast as possible! Try not to rest at the top. Attack each set.

B: Metcon (AMRAP – Rounds and Reps)

B. 20 Minute AMRAP


200m Run

20 Push Ups

15 Wall Balls (20/14#; 10′ all)

10 Strict Chest to Bar Pull Ups


200m Run or 250 Row

20 Push Ups

15 Wall Balls (20/14#; 10′ all)

10 Strict Chin Over Bar Pull Ups

L1 & TG

15/10 Cal Assault Bike or Runner

20 HR Push Ups (kneeling is permitted)

15 Wall Balls (14/10#; 10′ all)

10 Banded STRICT Chin Over Bar Pull ups

* strict pull ups are NOT to be kipped or have any type of momentum. SLOW down and do them correct!

Post Workout Cool down & Mobility 20 min

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