CrossFit WOD Wednesday March 28th, 2018



Upcoming Clinics at CrossFit Reignited

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April 7th & 8th – CrossFit Level One Trainer Course

East Coast Wars
June 16th
Male/Female comp (teams of 2)
Sign up through Wodify today!

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

WU: Reignited Coach WOD Prep (No Measure)

A: Push Press (5 sets x 5 reps)

5 reps on the 2nd min for 10 min (5 sets)

*Build to a 5RM

B: Metcon (AMRAP – Reps)

Every Minute on the Minute for 20 Minutes (5 sets):


Minute 1 – 15 Double Arm Dumbbell Push Press 50/35#

Minute 2 – 60 Double Unders

Minute 3 – 50’ Handstand Walk (25’ x 2)

Minute 4 – 15 GHD Sit-Ups


Minute 1 – 12-15 Double Arm Dumbbell Push Press 35/20#

Minute 2 – 60 Single Unders (heavy rope if possible)

Minute 3 – 50’ Double Arm Dumbbell Overhead Carry 35/20#

Minute 4 – 12-15 Single Dumbbell Sit-Ups (place feet underneath stable surface and perform sit-ups while holding one dumbbell in hands) 35/20#

*Coaches stagger athletes as necessary

*Coaches stop athletes at 45 second mark each minute to ensure 15 seconds of rest and transition time

*Record total reps in Wodify (25’ walk / carry = 1 rep)

Post Workout Cool down & Mobility 20 min

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