30 01 17 – Ben Pitt’s Birthday WOD

From the Blog

30 01 17 – Ben Pitt’s Birthday WOD

CrossFit St. Albans – CrossFit

Warm-up

Row/Functional warm up and pre activation (No Measure)

10 Sumo squat with hands overhead

10 (each side) lunge with reach for the moon

10 (each side) single leg RDL

10 scap push ups

10 cat cows

10 (each side) bird dogs

Weightlifting

Turkish Get Up (work to a heavy single)

Work with the coach to learn and improve technique then work towards a heavy single on each arm.

Metcon

Metcon (Time)

10 wall walks

19 alternating pistol squats (start on right leg)

7 deadlifts 70/45kg (110/85kg RX+)

7 hang squat cleans 70/45kg

40 burpee box jumps

40 double unders

7 hang squat cleans 70/45kg

7 shoulder to overhead 70/45kg

19 alternating pistol squats (start on left leg)

10 wall walks
After the WOD is complete, if there is time, team tug of war to finish, best of 3.