BLOG - CrossFit Code Red

01-23-17 CrossFit WOD

CrossFit Code Red – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata

Hand stand holds

Bar hangs

12 min

5 squats

5 back squats

5 thrusters

3-5 pull-ups (any way)

Metcon

Metcon (3 Rounds for reps)

AMRAP 5 min

21 thrusters (75/55)

21 pull-ups

Rest 2 min

AMRAP 4 min

15 thrusters

15 pull-ups

Rest 2 min

AMRAP 3 min

9 thrusters

9 pull-ups

*Scale pull-ups to jumping pull-ups

RX+ (95/65)
Score is total reps complete for each AMRAP. Take total rnds and multiple by total reps for each AMRAP.

Weightlifting

Back Squat (6×5 @ 75%)

15 min tme cap.

All sets should be same weight.

Mobility

Metcon (No Measure)

2/2 Couch stretch