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WORKOUT OF THE DAY

Thursday

By Adam Murphy Comments

CrossFit Old Town – CrossFit

View Public Whiteboard

Overhead Squat

OHS

5 sets

3 reps

We are looking for a 5-7 effort-wise on a scale of 1-10 difficulty if you have a bar and plates.

Set every 2mins

(Minimal equipment)

5 sets

12 Wall squats(first 6 reps 3s down, 2s at the bottom and the second set of 6 at full speed) with pvc/broom/arms extended/ or any object we can safely hold over our head in a locked out position

Metcon (Time)

1 Wall walk

10 shoulder taps

2 WW

8 Shoulder taps

3 WW

6 ST

4 WW

4 ST

5 WW

2 ST

Sub for Wall Walk

1-10 Push Ups

10-1 Shoulder taps from the Push Up Position

55 of each

Other option for subs

1 wall walk

10 sec hold

2 wall walk

8 sec hold each time

and so on

Metcon (No Measure)

finisher

3 sets

30s Plank

15s transition

30s hollow hold

15s transition

Comments

comments

Comments

Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314