180227- WOD

 

(Compare to 170227)

 

Pre Class Mobility:

Ham Lax on Box

30 Ham Floss

 

Warm up:

Cindy Relay

Straddle Hip Openers

 

Skill/Strength:

EMOMx12

Odds: 6 Deadlifts

Evens: Max Unbroken Strict Pull-ups

 

WOD:

Rx:

500M Row

40 Wallball Shots (20/14)

30 C2B Pull-ups

Rest 3 Minutes

400M Row

30 Wallball Shots (20/14)

20 C2B Pull-ups

Rest 2 Minutes 

300M Row

20 Wallball Shots (20/14)

10 C2B Pull-ups

*20 Minute Cut-off

Scaled:

500M Row

40 Wallball Shots (14/10)

30 Ring Rows

Rest 3 Minutes

400M Row

30 Wallball Shots (14/10)

20 Ring rows

Rest 2 Minutes 

300M Row

20 Wallball Shots (14/10)

10 Ring Rows

*20 Minute Cut-off

 

Mobility:

Tri/Lat LAX

Shoulder Stretches

Wall Glute

 

Share on Facebook
Share on Twitter
Please reload

Recent Posts

February 25, 2020

February 22, 2020

February 21, 2020

February 15, 2020

Please reload

Street:
106 Perimeter Rd

Nashua, NH 03063
Phone:

603-595-6400
Email:

info@crossfitnashua.com

  • Facebook Social Icon
  • Instagram Social Icon
  • Twitter Social Icon

CrossFit Nashua

BETTER THAN YESTERDAY

Live closer to Milford, NH? Check out our second location, 

CrossFit Souhegan!