BLOG - CrossFit Code Red

03-27-17 CrossFit WOD

CrossFit Code Red – CrossFit

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Warm-up

Warm-up (No Measure)

12 min:

5 dive bomber push-ups

5 shoulder press

5 KB swings

3-7 strict pull-ups

4/4 KB shoulder press

Weightlifting

Shoulder Press (7-5-3-1-1-1)

12 min time cap.

Build up to a heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

19 min running clock:

EMOM 5 min:

7 pull-ups

AMRAP 12 min:

20 push-ups

20 KB swings (53/35)

*Immediately start the AMRAP once you finish your last set of pull-ups

Mobility

Metcon (No Measure)

2/2 shoulder smash