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

Warm-up (No Measure)

Row, Bike, or Jog

2-3x:

10 Banded Good Mornings

10 Weighted Step-ups

10 Weighted or Banded Glute Bridges

10 V-ups

Lifestyle

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 10 minutes of:

3 burpee box step-overs 24/20

3 deadlifts 135/95

6 burpee box step-overs

6 deadlifts

9 burpee box step-overs

9 deadlifts

Performance

Metcon (AMRAP – Reps)

From the Crossfit Team Series

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs 24/20

3 deadlifts 225/155

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.