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OUR BLOG

Friday wod

By Wodify Admin | In WOD | on July 10, 2020

Announcements

Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you!

St. Louis – CrossFit WOD

Warm-up

Metcon (No Measure)

2 rounds

2:00 row

20 bent rows (empty bar)

10 push up to downward dog

Metcon

Metcon (5 Rounds for time)

5 sets (1 set every 6:00)

12 floor press 155/105

12 strict pull ups

24 push ups

12/arm arm gorilla rows 53s/35s
SCALING OPT 1

5 sets (1 set every 6:00)

12 floor press 135/95

8 strict pull up

18 push up

10/arm gorilla rows 35s/25s

– – –

SCALING OPT 2

5 sets (1 set every 6:00)

10 floor presses 95/65

10 Banded strict pull ups (OR 3 regular strict pull ups)

10 push ups (OR 15 knee push ups)

8/arm gorilla rows (35s/25s)

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