fbpx

CrossFit Pace Patriot Pride – WOD

Warm-up

Warm-up (No Measure)

3 ROUNDS

200m Run

50ft Walking Lunge → 50ft KB FR Walking Lunge → 50ft Filly Lunge*

7/7 KB or DB Power Clean

15 Band Pull-Aparts

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

5 KB Swing (53/35)|(35/26)

5 Wall Ball (20/14)

5 Up-Down

10 KB Swing

10 Wall Ball

5 Up-Down

15 KB Swing

15 Wall Ball

5 Up-Down

…and so on by 5 Reps on KBS/WB. Up-Down stays at 5 Reps throughout.

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

Finisher

Warm-up (No Measure)

“BEACH BODY ABS”

2-3 SETS

30 Russian Twists (use WB)

30 Heel Taps Over WB