03102017 : WOD
WODs
Out Of Town?
Don't Have Enough Time To Make It To The Box?  Need To Get a Quick WOD In?  Check Out These CrossFit Bodyweight Workouts!
Click Here
« 03092017 | Main | 03132017 »

03102017

by PFC on 03/10/17

Warm-up:
Partner row
1000m row
(Switch every minute until you reach the 1000m)
Partner "Cindy"
4min AMRAP:
5-pull-ups
10-push-ups
15-squats
(Alternate movements)
Group stretch

Partner WOD:
For Time: *30min time cap*
Buy-in: 50 back to back wallball squats (with ball in between partners) *Both Work together* (if ball touches the ground both partners complete 5 Burpees before continuing)

Then...

10 rounds of: (partner 1 must complete both movements before partner 2 can begin)
10 cal/row
5 Burpees over rower

Then...

10 rounds of: (partner 1 must complete both movements before partner 2 can begin)
30 double unders (90 singles)
15 abmat sit-ups w/ plate on chest 10#

Cash-out: 50 back to back wallball squats (with ball in between partners) *Both Work together* (if ball touches the ground both partners complete 5 Burpees before continuing)

Comments (0)


Leave a comment


« 03092017 | Main | 03132017 »
Shop Now Rogue Fitness
Tell a friend about this page
courtesy of CrossFit Inc.
Est. 2008
ROMWOD - Optimize Your Range of Motion