CrossFit Phos West – WOD


Animal Warm-up (No Measure)


Bearwalk backwards

Crab walk (forward and backward)

Frog Hop

Orangutan shuffle

Lion Walk

Alligator Crawl


Metcon (Time)

In celebration of Tom and Ashley Frost’s 11th Anniversary, Complete the following workout in Teams of 2,

For Time:

100 calorie Row

100 Double Unders

100 Thrusters 95/65

100 Box Jumps 24″

100 Wallballs 20/14

Every time the clock says 0:11, 1:11, 2:11 etc. drop and do 4 burpees – only 1 teammate needs to do the 4 burpees.