crossfit old fourth ward Archives | CrossFit Old 4th Ward

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Strength

Floor press: 10 x 3 at 60%
Rest 30 seconds between sets

WOD

“Daniel”

50 pull ups
400 m run
21 thrusters 95/65 [50% of PP]
800m run 21 thrusters
400m run
50 pull ups

Strength

Deadlift: 10 x 3 @ 70% 

Accessory

3 min kettlebell long cycle 

WOD

15 min AMRAP:
Overhead walking lunges 45/35
(Every time bar passes below the top of your head, run 200m before returning to lunges)

Post WOD Mobility 

Side splits: 2 min each side

Skill

Running

Walking lunge

Pull up

WOD

As many rounds as possible in 10 mins: 

250m run

20 walking lunges (advanced + weight)

10 pull ups