CrossFit Phos, CrossFit Phos West – WOD

Warm-up

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

2-3x:

10 Goblet Squats + :20 Squat Hold

10 Single Arm Presses

10 Russian Twists

20 Mountain Climbers

Lifestyle

Holbrook Jr (Time)

10 Rounds For TIme

5 Thrusters (95/65 lbs)

5 Pull-Ups

100 meter Sprint

1 minute Rest

Performance

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
Ladies: 85#