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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, NOV 23RD WOD

Posted: Nov 22, 2018
Categories: WOD
Comments: 0

Warm-up

3 rounds:

10 down dog to pushup

Bear crawl down + back

2 wall walks

Strength/Skill

Bench press- see sheets

Conditioning:

5 rounds. 1 min @ ea station for max reps.

“Pick your poison”, choose one movement from each category and calculate reps X points. May switch movements from round to round.

Station 1 (Squats)

Jump squats (1 point)

Back squats 95/65 (3 points)

OHS 95/65 (5 points)

Station 2 (Pulling)

Jumping pullups (1 point)

Chest to bar pullups (3 points)

Ring muscle ups (5 points)

Station 3 (Pressing)

Double DB push press 30/20 (1 point)

Single KB push press 1.5/1 (3 points)

HSPU (5 points)

*Rest 1 min b/w rounds*

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Tags: WOD

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