WOD

Announcements

Nutrition Challenge Kicks off Jan 19th!
Details and Registration:
http://cftigardnewyearnutritionchallenge-20192019.wodifyrise.com

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

—————–

7 Minutes:

6 Lunge

6 Power Swings

6 Goblet Squat

6 Goblet Good Morning

8 Alt Leg Grabs (Single Leg V-Up)

Strength

5 Mins to Work Up, Then:

E2MOM x 16 MINUTES

6 Deadlifts (60-70% of 1RM)

Deadlift (working weight for today)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14 Front Squats (95/65; Rx+115/75)

14 Burpee Over Bar

14 Toes to Bar

Supplementals (Extra Credit)

BIAS WORK:

CONDITIONING

3 ROUNDS (80%/sustain)

175 Double Unders

750/600m Row

100′ FR KB Walking Lunges (53/35)

GYMNASTICS (80%/sustain)

3 ROUNDS

20/15 Cal Row

50′ HSW

8 MU

25′ HSW

4 MU

200m Run (EZ/active recovery pace)