CrossFit Willows

CrossFit Willows – WOD

Warm-up (No Measure)

The CrossFit warm-up | 10:00

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

260104 (Time)

– RX –

For time:

15-12-9-6-3

Back squats (125/185 lb)

5-4-3-2-1

Rope climbs (15/15 ft)

– Use racks for the back squats if you are able.

– INTERMEDIATE –

For time:

15-12-9-6-3

Back squats (95/135 lb)

2-2-1-1-1

Rope climbs (15/15 ft)

– Use racks for the back squats if you are able.

– BEGINNER –

For time:

15-12-9-6-3

Back squats (45/65 lb)

5-4-3-2-1

Supine pull-to-stands

– Use racks for the back squats if you are able.

– MASTERS 55+ –

15-12-9-6-3 reps for time:

Back squats (95/135 lb)

2-2-1-1-1

Rope climbs (15/15 ft)

– Use racks for the back squats if you are able.

Skill Work (Checkmark)

Post-workout accessory

Accumulate:

30 GHD hip extensions or 1:00 GHD Superman hold

Stretching (Checkmark)

1 set:

1:00 couch stretch per leg

1:00 foam roll lats per side

1:00 forearm smash per arm

– AT-HOME – (Time)

– AT-HOME –

30-24-18-12-6 reps for time:

Dumbbell goblet squats (35/50 lb)

Dumbbell rows in a plank

– Use one dumbbell for the goblet squats and two for the rows.