Autostart Image!
23
Oct

Today’s WOD – Thursday 10/24


by: Liz Cafaro in WOD

CrossFit Country

Thursday, October 24th
WOD
Dynamic Warmup:
Shoulder Mobility: KStarr 5 Way Shoulder Mobility
Thoracic Mobilty with Bar
WOD:
5 Rounds; 3 Minutes per Round
200 Meter Run; then:
1) Amrap Weighted Situps
2) AMRAP Split Lunge(on Plate)
3) AMRAP Half Moons
4) AMRAP Hip Extension
5) AMRAP Hollow Rocks(Hold)

MetCon
Cash In: Death by Calorie Row
WOD:
50 Medicine Ball Toss
40 Dumbbell Jumping Lunges
30 Box Jumps
20 Dumbbell Burpees
10 Bear Crawls
Cash Out: Medicine Ball Star Toss

CATEGORIES

Contact Us
First Name
Last Name
Email Address

Phone Number

Subject
Your Message
  captcha
Enter the code above:

Sign up

Intro Class Date I wish to attend

I am

First Name
Last Name
Phone Number
Email Address
Age
What time of day is best for us to contact you?
How did you hear about us?
Do you currently train at another gym or facility? If so, where?
Comments or Questions
  captcha
  Enter the code above: