Wednesday CrossFit WOD

PH:

Monster Walks + Hip Bridges
Calf Raises + Hold

 

A: 2-3x rope turns
squat therapy variations
short runs

A1: Back Squat (2-2-2-2-2)

A2. Tall Box Jumps
5×2

 

RX: Metcon (Weight)

For Quality and Effort
7x
2 Back Squats @ 85-90%
50m sprint
rest is walk back

 

O2: Metcon (Weight)

For Quality and Effort
7x
2 Back Squats @
50m run
rest is walk back

 

HD: Metcon (Time)

Hump Day Challenge
Max Plank Hold followed by
Max time lateral plate hold W: 5#
M: 15#

Record Total Time

 

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