FRIDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

W12: 2 Rounds Med-ball Partner Toss (No Measure)

5 Overhand

5 Underhand

5 Left side

5 Right Side

5 Front Squat

*should be a good distance between you and your partner.

Weightlifting

Warm-up (No Measure)

*20 min to complete!

A. Back Squats (3-3-3-3-3)

5×3 @ 85% of 1RM

B. High Handle Sled Pushes (1-1-1-1-1)

*Perform Sled Pushes in between your sets of Back Squats. One full length each time (To the end of the rink and back). Play around with the weight, there is no perscribed weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Cat 1 & 2

20 Hip Extensions

10 Pistols

5 Ring Muscle Ups

Cat 3

20 Hip Extensions or Supermans (depending on availability of GHD machines)

10 Banded Pistols

5 Jumping Ring Muscle Ups

*Jumping Ring Muscle Ups – https://youtu.be/ZNMKULvZ1dA

Use same concept of this video’s progression, but set rings a little bit higher and have athletes jump into the muscle up.

Cat 4

20 Supermans

10 Progression Pistols or Air Squats

5 Ring Rows