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 2-3 mins

2x:

10 Push-ups

10 Scorpions

:20 Banded Glute Bridge hold

30 Mountain Climbers

Lifestyle

LS: Metcon (Time)

“Swoll Sesh”

10-9-8-7-6-5-4-3-2-1 reps of:

Bike or Row for Cals

Dumbbell Bench Press (As Heavy as Possible)

Bicep Curl Ring Rows

Performance

P: Metcon (Time)

“Swoll Sesh”

10-9-8-7-6-5-4-3-2-1 reps of:

Bike or Row for Cals

Dumbbell Bench Press (AHAP)

Chin-ups