CrossFit Springfield

"Welcome to the community of people who have decided that easy will no longer suffice."

W.O.D Friday 1/31/14

Posted by jeremy On January - 30 - 2014

View Public Whiteboard on WODIFY

Warm-up (No Measure)

3 Rounds not for time:

10 Calorie Row
10 Gladiator Push Ups
10 OHS with PVC


Movement Prep

Lacrosse Ball – Upper trap mash

Foam Roll – T-Spine & Lats

Woody Band – Simple 5-Way Shoulder Mob. (Video HERE courtesy of Kelly Starrett  via Mobility | WOD)

Shoulder Press (5×5 @ 60-75% of your 1RM)

Metcon (AMRAP – Reps)

1 Attempt Max Hang Snatches, 115/80lb

Metcon (AMRAP – Reps)

1 Attempt Max TTB

Metcon (Time)

7 Rounds for time:

7 Double KB SDHP, 55/35
7 Double KB Front Squats, 55/35lb
7 FatBar “Evil Wheels”, 70lb (20lb Bar + 2x25lb Plates

8yr old, Curtis Fair demonstrating his sweet moves on the rings at CrossFit Springfield! Awesome job, Curtis!

1 Response

  1. Grant Said,

    I have a new hero. His name is Curtis.

    Posted on January 30th, 2014 at 9:56 pm

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