Post

09
FEB
2018

CF 2/10/18


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Warmup:

Couch stretch 1 min each side.

Pigeon stretch 1 min each side.

Partner MB relays.

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

2 rounds

20 MB Partner twists

15 MB Partner sit-ups

10 MB Partner squat throws

Stretch shoulders.

Metcon

Metcon (Time)

“Switch”

30 minute partner EMOM. Partners switch every minute. Go thru total movements in order. Work 1 min, rest 1 min. Reps accumulate.

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

400 singles (NO DUs)
Score is time. If not completed, score is 30 mins +1 sec for every unfinished rep.

Metcon

Opt.: Nutrition Challenge WOD #3 (Time)

1.5 mile run for time
You may choose to do this instead of Metcon.

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