WODs

The Space Program

By November 22, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Back Squat (8 AHAP)

In 20 minutes work up to your heaviest set of 8 Back Squats. Increase the weight each set and take rest between each attempt. 30×2 Tempo

EMOM

WOD: The Space Program (AMRAP – Rounds)

EMOM x 12

Even – 6 Front Squats 115/75# Rx+/ 95/65# Rx

Odd – Row 12/10 Cals
Scaling – Squat weight, 30 sec air dyne

Extra Work

XTRA: Glute-Ham Raises (3 x 12)

XTRA: Hip Extensions (3 x 15)

XTRA: GHD Situps (3 x 12)