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WOD 012717

If you had to move what city would you like to live in?

Warm Up 3

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
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 (No Measure)

Three sets of:
Walking Lunges with DBs x 10 steps
(use the heaviest DBs you can handle while maintaining good posture)
Rest 60 seconds
Side Plank Hold x 30 seconds each side
Rest 60 seconds

Metcon (AMRAP - Rounds and Reps)

"Fit Friday"
12 Minute Running Clock

Row 1000m
then AMRAP
30 Wall Balls
15 Burpees to Plate

Cash Out

4 x 100 sprints

Out of Town WOD

150 squats
*EMOM 5 burpees


CrossFit Journal: The Performance-Based Lifestyle Resource