Saturday FFL WOD

8
Jan

Saturday FFL WOD

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Groiners

10 KB Deadlifts

5 Russian KB Swings

:30 Goblet Front Squat Hold

ROWLING (ON A 8:00 RUNNING CLOCK)

Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 up down and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.

Workout

Metcon (Time)

FOR TIME

50 Ab Mat Sit ups

50 KB Swings (53/35)|(35/26)

50 Box Jump Overs (24/20)

50 up downs

(Score is Time)

KG KB: (24/16)|(16/12)
RX+

70/53

Scaled

Less weight

30-40 reps each movmnt

Lower box

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

100 ab mat sit ups

100 KB Swings (53/35)|(35/26)

100 Box Jump Overs (24/20)

100 up downs

*P1 works while P2 rests, split work as needed.

(Score is Time)

KG KB: (24/16)|(16/12)
RX +

70/53