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)

Bike, Run, or Row 2-3 mins

2x:

14 DB Skull Crushers

14 DB Reverse Fly’s

14 Steps DB Death Marches

14 DB Squat Jumps

*pick a light set of dumbbells

Coach-led Jump Rope Drills

Lifestyle

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 Double Unders

10 Single Arm DB Push Press 35/20

10 Overhead Walking Lunge 25/15# plate

Performance

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

5 Triple Unders

10 Single Arm DB Push Press 45/30

10 Single Arm Overhead Walking Lunge

Finisher

Metcon (No Measure)

10 mins Coach-led Mobility