Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

PVC Game

Have athletes circle up with PVC in hand. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the persons to their left or right. Widening the circle makes it more difficult and brining it in makes it easier. A couple ways to play here. The group can be one team and any time a PVC hits the floor, there is a penalty of some bodyweight movement. You can also play elimination. In this one, if an athlete drops their PVC, they are out and complete a penalty.

Rehearsal

Warm-up (No Measure)

With lighter weight:

200 Meter Run

10 Swings

5 Pull-ups

Grab Workout weight:

200 Meter Run

10 Swings

5 Pull-ups

Metcon

Metcon (Time)

“Helen”

CAT- 2- RX

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

CAT 3-

Rounds:

400 Meter Run

21 Kettlebell Swings (35/27)

12 Pull-ups / Banded Pull ups

CAT 4

3 Rounds:

200 Meter Run

21 Kettlebell Swings (27/16)

12 Jumping Pull-ups