WODs

CrossFit WOD, August 27, 2019

By August 25, 2019No Comments
DDD

Warm-up
Warm-up
Coach’s Choice

EMOM
Metcon
9 Min EMOM:

Min 1 – 10 DB Step-ups 24/20"
Min 2 – 12 Single Leg RDL
Min 3 – Coaches Choice: Running Drills

* Modify weight/Box height as needed
** Modify weight as needed

Metcon
DDD
25 Min AMRAP:

400m Run

Completion time = rest.

* Your finishing time of each 400m = how long you will rest before you start your next run. Try to stay consistent.

Score is completed 400m runs. 100m = 1 rep.

Extra Work
Metcon
3 sets:

DB Front Raise x 10
DB Lateral Raises x 10 reps
DB Z Press x 10 reps
Sit Ups x 15

Same pair of DB for all 3 sets.