Monday 9.7.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


3 rounds


Good mornings x 12 reps (put some weight on)


Hip extensions x 12 reps (put some weight on)


Hollow Open Bar Taps x 12 (6 fast, 6 slow)


Target (6") burpees x 6 reps

Back Squat (5x5 @72.5%)

Metcon (Time)


For Time:


50 Push-ups


Rest 2 minutes


40 Push-ups


Rest 90 seconds


30 Push-ups


Rest 1 minute


20 Push-ups


Rest 30 seconds


10 Push-ups



*Rest is mandatory.

Accessory Work


1. Conditioning: 3 rounds: 20 cal. airdyne, rest as needed


2. Strength:


21-15-9 of:


KB thrusters (53/35#)


Rest 1 minute between rounds


3. Mobility: ROMWOD or mash

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