Wednesday WOD

Jan 3rd, 2018

Comments: 0
Category: WODS

Wednesday WOD

Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 m row

3 Rounds of

10 Squat Jumps

10 Sit Ups

Hip

Hamstring

Arm Swings

Back Squat

10 min EMOM

1 Back Squat@ 80%
Warmup to the 80% before EMOM begins

Metcon (No Measure)

“Hang Loose”

On the Minute x 24min (4 Rounds)

Station 1 – 1 Round of “Cindy”

Station 2 – 10 Deadlifts (155/105)

Station 3 – Max Calorie Bike

Station 4 – Max Calorie Row

Station 5 – 10 Med Ball Sit Ups/10 Knee Raises

Station 6 – Rest

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Add a comment

Your email address will not be shared or published. Required fields are marked *