EDW WOD 3

21
Nov

EDW WOD 3

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 Arm Circles

10 Wrist Circles

10 Jumping Jacks

10 Squat to Stand

10 Lateral Hops

5 Beat Swings or Pull Ups

5 Wall Balls

5 Primal Pull Push Ups

5 Banded Behind the Neck Press

10 Calorie Row

Then warm up to wod weight the Devils Press, Chest to bars/Ring Muscle ups(RX) and/or Sumo Deadlift High Pull(SCALED)

Metcon

RX

Metcon (Time)

For Time: 20-Minute Cap

60/50 Calorie Row

50 Wall Ball

40 Chest to Bar

20 Devils Press 50/35

40 Chest to Bar

50 Wall Ball

60/50-Calorie Row

30 Ring Muscle Up
RX (Ages 16-54)

Male:

20lb. Wall Ball to 10-ft. target,

50lb Devil Press

Female:

14lb. Wall Ball to 9-ft. target

35lb Devil Press

Masters 55+

Male:

20lb. Wall Ball to 9-ft. Target

Chin over Bar Pull Ups

35lb Devil Press

Chest to Bar

Female:

14lb. Wall Ball to 9-ft. Target

Chin over Bar Pull Ups

20lb Devil Press

Chest to Bar

Metcon

SCALED

Metcon (Time)

For Time: 20-Minute Cap

60/50 Calorie Row

50 Wall Ball 14/10

40 Sumo Deadlift High Pull

20 Devils Press

40 Sumo Deadlift High Pull

50 Wall Ball

60/50-Calorie Row

30 Pull Ups
Scaled (Scaled Ages 16-54)

Male:

14lb. Wall Ball to 10-ft. target

75lb Sumo Deadlift High Pull

35lb Devil Press

Female:

10lb. Wall Ball to 9-ft. target

45lb Sumo Deadlift High Pull

20lb Devil Press

Scaled Masters 55+

Male:

14lb. Wall Ball to 9-ft. target

55lb Sumo Deadlift High Pull

20lb Devil Press

Jumping Pull Ups

Female:

10lb. Wall Ball to 9-ft. target

35lb Sumo Deadlift High Pull

10lb Devil Press

Jumping Pull ups

Mobility

Childs Pose w/Reach

Quad Mash

Scorpions