CrossFit Phos, CrossFit Phos West – WOD

Warm-up

Mental Toughness (No Measure)

Use today to go to the “pain cave.” Push your limits, don’t let the burn in your lungs or your legs stop you. These are the days that will improve your aerobic capacity, and will transfer to better muscle endurance and increased performance in all your other activities/workouts if you’re able to push through mental barriers.

Warm-up (No Measure)

Row, Bike, or Jog

2-3x:

10 Lunges + Twist

1 Circular Plank Walk (Keep feet in place, walk hands in circle)

10 Banded PVC Lat Pull-downs

10 DB Snatches

Performance and Lifestyle have the same standards today.

Metcon

22 (AMRAP – Rounds and Reps)

AMRAP in 22 minutes:

22 Wall Balls (20/14 lbs)

22 Power Snatches (75/55 lbs)

22 Box Jumps (24/20″)

22 Push Press (75/55 lbs)

22 calorie Row

Finisher

Metcon (No Measure)

10-15 mins Coach-led mobility