Today’s WOD

The WOD is posted at 7pm each night for the next day. You can also see past WODs by scrolling down to get an idea of the 5150 programing.

5-22-17

CrossFit 5150 – CrossFit

Warm-up

3x : Warm-up (No Measure)

10 scap pull ups

360 scap pull ups 5 forward 5 backwards

15 lunges

10 beat swings on bar

15 squats

Weightlifting

z press (3×10 )

Sitting on floor with legs in front of you DB in each hand strict press for seated position
Go up in weight each set

Metcon

Metcon (Time)

1000 m Row

100 Thrusters 95/65

Metcon (No Measure)

3×10 pike seated leg raises

3×10 straddle leg raises

3×10 hollow rock

rotate between movements