The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D.
Mobility
2 Sets of:
10 Glute Hip Thrusts
10 X-Band Walks each direction
Warm-up
Dynamic Line Warm-up
–Then–
Coach Led:
2 Rounds of w/ empty barbell
5 Muscle Cleans
5 Front Squats
3 Squat Cleans
3 Push Press
3 Jerks
*Add weight after Rd 1
1: Power Clean + Push Press + Jerk (6×2 Every 90sec, building to heavy)
2: Barbell Row (4×10 every 60, building to heavy)
Metcon (AMRAP – Reps)
5min AMRAP
7 Thrusters (95,65)
21 Double Unders
-Rest 2min–
5min AMRAP
7 Thrusters (95, 65)
7 KBS (55, 35)
–Rest 2min–
5min AMRAP
7 Hang Power Cleans (95,65)
7 Lateral Burpees over the Bar
RX: (75, 55)
L2: (65, 35) (30 Singles)
L1: (45, 25) (30 Singles)
$ Out
Arms + Abs
3 Rounds of:
10 KB Hammer Curls
10 Tricep Extensions with KBs
20 Russian Twists w. plate
