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OUR BLOG

friday wod

By Wodify Admin | In WOD | on June 25, 2020

St. Louis – CrossFit WOD

Warm-up

Metcon (No Measure)

10:00 flow

200m run OR 250m row

10 pvc pass throughs

10 lateral box step ups 5r5l

5 tempo air squats (slow on the way down)

10 thoracic rotations 5r5l

1-5 strict pull ups + 10 kip to swing

Metcon

Metcon (Time)

400m run

21 ohs 75/55

300m run

15 ohs

200m run

9 ohs

RX+ 115/75

rest 5:00 between workouts.
7-10′ range.!squats need to be full ROM or weight will be scaled…ideally unbroken.

Metcon

Metcon (Time)

15-12-9-6-3

calorie row

burpee pull ups

rx+ add a round of 18 start.
8-11′ range.

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