CrossFit Phos, CrossFit Phos West – WOD


Open Gym Warm-up (No Measure)


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)

100m run

5 burpee to reverse burpee

100m run

Down and back banded shuffle

100m run

10 squat + lunge


Metcon (Time)

As a Team of 2, Complete 4 Rounds of:

400m Run

24 Air Squats

24 Push-ups

24 Walking Lunges

*While Partner A does the 400m run, Partner B is completing the Squat, Push-up, and Lunge Repetitions. Each partner must do both the run and the bodyweight movements to complete the round.