CrossFit Wednesday WOD Warm-up (10 min) 400m Run (Row) 10 Wall Balls 10 Burpees 10 Wall Extensions (youtu.be/DmIvqwXEtww) Strength (15 min) Front Squats Work up to a 1 RM (if feeling good, go for a PR) Rest as needed between sets Conditioning Teams of 2 or 3 For time: 100 Wall Balls (Rx: 14/20, L2: 10/14, L1: 6/10) 400m Med Ball Run (carry whatever ball you use for wall ball) 100 Over Your Partner Burpees (if you feel you cant safely jump over your partner, jump over the ball) 400m Med Ball Run 100 Med Ball Sit-ups (use same ball as wall ball) (Rx: 14/20, L2: 10/14, L1: 6/10) 400m Med Ball Run *Divide reps however you want but you must finish one exercise before moving to the next one. Only one partner working at a time except for teams of 3 where two can be working at a time. **For the teams of 3, increase reps to 150. Cool Down Couch (each) Band Hip Extension (each) Roasted Chicken
Posted on: Tue, 23 Sep 2014 18:00:01 +0000
Trending Topics
Recently Viewed Topics
© 2015