WOD 080516

Any fun plans for the weekend?

Warm-up 5

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
3 Inch Worm Progressions
16 Mountain Climbers (8/side)

Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Metcon (5 Rounds for reps)

Complete five sets for max reps/calories of:
Row for Calories x 60 seconds
Man-Makers x 60 seconds
Barbell Thrusters x 60 seconds
Rest 60 seconds

Cut Season Cash Out

Tabata Squats

Out of Town WOD

5 rounds
400m run
30 Squats


CrossFit Journal: The Performance-Based Lifestyle Resource