Friday WOD @ CrossFit Mahwah

Warm-up
 
Weightlifting
Fit: Back Squat (3x5 (add 10lbs from last))
 
Wend: Back Squat (3-3-3+ 70%-80%-90%)
 
Metcon (Time)
20 Min cap
 
3-6-9-12-15-12-9-6-3
Deadlift - RX 255/205
Handstand Push-ups

Fitness: Deadlift- Choose a light weight
Sub: Pike Press on Box or Ground
Move Quickly Through the workout
 
Metcon 2 (If Time)
Immediately Following the WOD
ALL: Metcon (Distance)
Dessert Immediately Following WOD:

3 X 1:00 Airdyne Sprints (100%)
2-3 Min in between each attempt. Record total distance.


 

Spread the word. Share this post!