CrossFit Phos West – WOD

Warm-up

Animal Warm-up (No Measure)

Inchworm

Bearwalk backwards

Crab walk (forward and backward)

Frog Hop

Orangutan shuffle

Lion Walk

Alligator Crawl

https://www.youtube.com/watch?v=D2vO-4k-x_k

Metcon

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.