TimberWolf Crossfit – St.Paul – CrossFit WOD
Strength (Checkmark)
Every 90 seconds for 12 minutes (4 rounds):
Minutes 0:00 – 1:30
2-3 Chin up (supinated grip strict pull up)s @ 75-85%
Minutes 1: 30 – 3:00
10 Seated Javelin Presses
*% based of 2 RM for chin ups
*10/side for javelin presses
*Scale to KB bottoms up press, Tall Seated Landmine Press, or Half Kneeling if positions aren’t
clean.
Chill, It’s Fahrenheit (AMRAP – Rounds and Reps)
As Many Rounds and Reps as possible in 15 minutes:
Row 15/12 calories
12 Dual Dumbbell Front Squats @ 50/35
9 Lateral Burpee over Dumbbells
*Burpees are over BOTH DB’s
Extra Credit (Optional After Class Work)
Metcon (No Measure)
Movement/Mobility
A. Quarter Turn Lunge (semi-perpendicular) Hold: 3 x 30s, rest 30s.
B. Standing Forward Fold Hold : 3 x 30s, rest 30s.
C. Tall Kneeling Thoracic CARs: 3 x 5 per direction, rest 30s.
D. Tall Kneel Crunch + Opposite Reach: 3 x 5 per side, rest 30s.
E. Single Arm Down Down + Opposite Side Toe Touch: 3 x 8-10 per side, rest 30s.
F. Barefoot Bodysaw: 3 x 8, rest 30s.
