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.

Sanctuary Sunday

CrossFit 5150 – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

35 min. AMRAP

50 DB Hg. Cl. & Press (50/35)

50 WBs 20/14

Run 200m together

50 HSPUs

50 WBs

Run 200m

50 DB Sn. (50/35)

50 WBs

Run 200m

20 BMUs (scale= 2 ring rows/2 push ups)

50 WBs

Run 200m together

*Partners alternate rest/work.

Core

Metcon (No Measure)

Tabata ABs

T1)

Bicycle

Sit ups

High crunch

Plank

rest 1 min.

T2)

Flutter kicks

Scissors

V ups

Butt ups