2.21.17 CROSSFIT WORKOUT WOD THORNTON NORTHGLENN CO

By 02/20/2017 wod
mid2

Warm up (10)

Tabata (20 on 10 off)

15 rounds total:

-Air Squats

-Barbell push press

-Mountain climbers

A. Accessory work

12 Minute EMOM

Minute 1) 10 Hand Stand Push Ups

Minute 2) 15 Russian KB swings (53/35)

Minute 3) 15/10 Calories bike

B.Metcon

AMRAP Ladder

Min 0:00-3:00,3:00-6:00, 6:00-9:00, 9:00-12:00, add 3 min and 2 reps after every 2 rounds, until you fail to complete both rounds.

From 0:00-3:00

2 rounds of:

10 Front squats (115/85)

10 Wall ball (20/14)

From 3:00-6:00

2 rounds of:

12 Front Squats

12 Wall Balls

From 6:00-9:00

2 rounds of:

14 Front Squats

14 wall balls

From 9:00-12:00

2 rounds of:

16 Front Squats

16 Wall balls

Score= total rounds and reps

Athletes note:

Find a weight that you can manage for more then two “3minute” rounds.

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