Post

09
FEB
2018

CF 2/10/18


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Warmup:

Couch stretch. Pigeon stretch.

WB relays. One handed carry, 10 wall balls run back and partner goes. Left hand down, right hand back.

20 WB Partner twists

15 WB Partner sit-ups

10 WB Partner squat throws

Stretch shoulders.

Metcon

Metcon (Time)

“Switch”

Partner EMOM for time. Partners switch every minute. Go thru total movements in order. Work 1 min, rest 1 min. Reps accumulate.

30 min time cap.

200 DUs (2 singles = 1 DU)

50 cal row

50 sit-ups

50 wall balls 20/14

40 box jumps 24/20

40 Push Press 95/65 (dropped bar 5 burpee penalty)

40 cal row

200 singles

Metcon

Opt.: Nutrition Challenge WOD #3 (Time)

1.5 mile run for time

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