CrossFit Phos, CrossFit Phos West – WOD

Warm-up

Open Gym Warm-up (No Measure)

OPEN GYM DAY

Come in with a plan and let the coach know what you want to accomplish

*Make sure you spend an adequate time warming up

Warm-up (No Measure)

30 cal Bike

2x:

8 Pike Roll to Reach

8 Medball Cleans

8 Single Arm KB Press (ea side)

Endurance WOD

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:

20 Toes to Bar

20 Wallballs 20/14

6 KB Turkish Get-up 55/35