Monday WOD 12/2/2019

Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Ski 100m

AB 7/5

30 Single unders

10 Med ball cleans

5 Burpees

10 lunges


30 sec

Wall stretch

Couch stretch

Hamstring stretch rig

Pigeon pose

Wrist stretch

Chest stretch

Calf stretch


Shoulder press

Create a good front rack

Weight in heels

Squeeze quads/butt/belly

Big breath in

Stay tight

Move head out of the way

Punch hard


Shoulder Press (7×2 )


Metcon (5 Rounds for reps)

5rds Every 2 min


20 American KB 55/35

30 Double unders

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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