Tuesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

250 m row

15 abmat sit ups

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

Connectivity

Warm-up (No Measure)

Squat Therapy

6 Russian Baby Makers

6 Hawaiian Squats

6 Rack Assisted Squats

Metcon (Time)

Cat 1

Buy in:

500m row or .5 mile bike

Then:

50 Front squats 135/95#

50 Toes 2 Bar

Cash out:

500m row or .5 mile bike

Cat 2

Same as Cat 1 * Weight @ 115/80#

Cat 3

Buy in:

500m row or .5 mile bike

Then:

50 Front squats 95/65#

50 Toes 2 Bar/Knees to Elbow

Cash out:

500m row or .5 mile bike

Cat 4

Buy in:

500m row or .5 mile bike

Then:

2 Rounds

20 Front squats 75/55#

20 Knee Raises or Ab-Mat sit ups

Cash out:

500m row or .5 mile bike

Recovery

Foamrolling (No Measure)

Roll it out!!!