Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Dodgeball

Mobility & Dynamics

Trainers Standard (No Measure)

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

WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

CAT 1

•50 ft OH Walking Lunges 45/35# Plate

•10 Grasshoppers (Left & Right equals 1 rep)

•50 ft OH Walking Lunges

•10 V Sit-ups

CAT 2

•50 ft OH Walking Lunges 35/25# Plate

•10 Grasshoppers (Left & Right equals 1 rep)

•50 ft OH Walking Lunges

•10 V Sit-ups

CAT 3

•50 ft OH Walking Lunges 25/15# Plate

•10 Grasshoppers (Left & Right equals 1 rep)

•50 ft OH Walking Lunges

•10 V Sit-ups or Ab-mat Sit ups

CAT 4

•50 ft Walking Lunges

•10 Grasshoppers (Left & Right equals 1 rep)

•50 ft Walking Lunges

•10 Ab-mat Sit ups
*ATHLETE’S KNEES SHOULD BE CLOSE TO TOUCHING OR TOUCHING THE GROUND ON EVERY LUNGE. IF THEY ARE NOT, MAKE THEM SCALE DOWN. WE WANT FULL RANGE OF MOTION WITH THE LUNGES.

Recovery

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!