CrossFit Phos, CrossFit Phos West – WOD

Practice Day (No Measure)

Use today to focus on moving BETTER. Pick at least one skill and try to practice higher quality movement. Today is not a day to worry about your score, rather it’s an opportunity for you to break through technique limitations, and gain a better understanding of how your body responds when you experiment with technique, ranges of reps, etc. Think about pushing at 75-80% of your max capacity/effort.


Warm-up (No Measure)

Row, Bike, or Jog


10 Reverse Lunges with Slider (ea side)

10 Banded Side-Lying Leg Raises (ea side)

5 Hindu Push-ups


Metcon (AMRAP – Reps)

Every :90, for 13:30 (3 Rounds):


Station 1: 10 KB Deficit Straight Leg DL (Standing on box)

Station 2: 12 Eccentric Box Step-downs + Box Jump

Station 3: Incline Push-ups @ 2111 Max Unbroken reps


Station 1: 10 KB Deficit Straight Leg DL (Standing on box)

Station 2: 12 Pistols to 2 foot Tuck Jump

Station 3: Push-ups @ 2111 Max Unbroken Reps
Record your highest count of unbroken push-ups


LS: Metcon (Time)

5 Rounds, For Time:

:40 Wall-sit

20 Single Arm KB Swings

8 Toes to Bar


P: Metcon (Time)


5 Rounds, For Time:

:20 Single Leg Wall Sit (ea side)

3 Single Arm KB Swing + Swing to Power Snatch + Overhead Squat (ea side)

10 Toes to Bar*

*goal is unbroken T2B