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TimberWolf Crossfit – St.Paul – CrossFit WOD
“Tense” (Time)
10 Rounds for Time:
4 Strict Pull-Ups
8 AbMat Sit-Ups
Echo Bike 16/13 calories
Time Cap: 20 minutes
Scaling:
Alternatives to Echo bike:
– 20/16 Cals on any C2 machine
– 200m Run or 9 Shuttle runs
Cashout (Checkmark)
3-4 sets:
8-10 side plank arch ups
5 bird-dogs /side
5 half kneeling woodchop /side
– Rest as needed
Extra Credit (Optional After Class Work)
Metcon (No Measure)
Movement/Mobility
Adductor Straight Leg Rockbacks + Pause: 3 x 5 + 10s hold, rest 30s.
Cossack Squat: 3 x 5 per side + 3s hold in the bottom, rest 30s.
90/90 Sit + Single Arm Lat Pull : 3 x 5-8 per side, rest 30s.
*Emphasis on crossbody reach
Arch Raises + Hold: 3 x 5 + 10s hold, rest 30s.
Quadruped Thoracic Rotation Overhead Reach 3 x 30s per side, rest 30s.
Reach, Roll, Lift : 4 x 3, rest 30s.
