WODs

CrossFit WOD, September 18, 2020

By September 17, 2020No Comments

Animus

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon (Weight)
9 Min EMOM:

Min 1 – One Arm DB Row x 6 each
Min 2 – DB Calf Raise x 15
Min 3 – 100m Run

* Same weight all 3 sets
** Feet on 10# plate, hold a pair of DB
*** Increase intensity each run

Metcon
Animus (8 Rounds for reps)
8 Rounds for time:

Every 3 minutes perform:
200m Run
12/10 Cal Row

* Record finishing time each round.

* STIMULUS * Pace the run and push the row!

Mods –
1.) 200m Ski/600m Bike

Extra Work
Reverse Hypers (3 x 15-20)
Renegade Row (3 x 10 each side)
Same weight for all 3 sets.