< Return to Blog

CrossFit WOD, March 7, 2023

CrossFit – Tue, Mar 7

Warm-Up
Warm-Up

2 ROUNDS

10 Up-Downs

8 Supinated Band Pull-Aparts

8 Overhead Band Pull-Aparts

8/8 X-Band Pull-Aparts (Sword Pulls)*

*Grab a band vertically w/ both thumbs pointed up. One hand stays at the hip while the other hand pulls up and down. Band should go across the body. On the second round, complete 8/8 Banded Dante Rows.

Into…

2 ROUNDS*

8 Wall Ball Deadlifts

8 Wall Ball Front Squats

8 Wall Ball Push Press

8 Ring Rows

*Second round, adjust to 10 Wall Ball Thrusters + 10 Ring Rows or Jumping Pull-Ups.

 

Strength – Performance
Metcon

EMOM x 12 MINUTES

MIN 1 – 3-5 Strict Chest to Bar Pull-Ups

MIN 2 – 8/8 Slow Single Arm Dante Rows

MIN 3 – :50 Run, Bike or Row (Easy Pace)

(No Measure)

 

Strength – Fitness
Metcon

EMOM x 12 MINUTES

MIN 1 – 3-5 Banded Strict Wide Grip Pull-Ups

MIN 2 – 8/8 Slow Single Arm Dante Rows

MIN 3 – :50 Run, Bike or Row (Easy Pace)

(No Measure)

 

Workout – Performance
Metcon (Time)

FOR TIME*

2 ROUNDS

25 Wall Balls (20/14)

15 Pull-Ups

-Rest 1:00-

3 ROUNDS

15 Wall Balls

7 Pull-Ups

-Rest 1:00-

4 ROUNDS

10 Wall Balls

5 Pull-Ups

*For an extra challenge, all reps in all rounds must be performed unbroken.

(Score is Total Time)

KB WB: (9/6)

 

Workout – Fitness
Metcon (Time)

FOR TIME

2 ROUNDS

20 Wall Balls (14/10)

10 Pull-Ups

-Rest 1:00-

3 ROUNDS

12 Wall Balls

6 Pull-Ups

-Rest 1:00-

4 ROUNDS

8 Wall Balls

4 Pull-Ups

(Score is Total Time)

KB WB: (6/5)

Optional Finisher
Metcon

EMOM x 9 MINUTES

MIN 1 – 5/5 Single Leg Med. Ball Glute Bridge-Up

MIN 2 – :20/:20 Straight Arm Overhead Extension

MIN 3 – :20/:20 Side Plank Hold*

*Option to lift top leg.

(No Measure)