WOD 072916

What fun activities do you have planned for the weekend?


Chest Warm-up

Plyometric Drills
Clap Push up

Med Ball BP - on back with med ball in hands on chest push ball into air catch and repeat

Bench Press Warm Up
(for 65% workout)

General Warm up
1x10 arm circles
1x10 scorpions
1x10 sit ups
1x10 jumping jacks
1x10 push ups

Specific Warm up
2x3 clap push ups           
2x3 med ball BP
1x5 50% bench press     
1x4 60% bench press

Metcon (4 Rounds for reps)Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps

Out of Town WOD

1000m Row or Run
50 Air Squats
30 Pushups


CrossFit Journal: The Performance-Based Lifestyle Resource