Wednesday


CrossFit One Way – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

10 Toe Touches

10 Hip Rotations each side

10 Squats

Then…

2 Rounds

10 Calf Raises

10 Barbell Triceps Extensions

10 Front Squats 45/35

*Increase weight on 2nd Round

Weightlifting

Front Squat (6×3)

Climb. Finish at heaviest 3 rep

Metcon

Metcon (AMRAP – Rounds)

Emom 7:

10 Thrusters 95/65

Scaled- 65/45

Weightlifting

Clean Pull (6×3)

Start In a low squat position. Use legs to drive bar. Think as if your squatting up. Climb, however, keep form. If not, then do not go heavier.

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