CrossFit Tysons Corner – CrossFit
Warm-up
A. General (5 Min)
2 Rounds
100m Run
15 sec Dead Hang
15 sec Pushup Plank Hold
5 Scap Pullups
5 Ring Rows
5 Slow Pushup Negatives
B. Mobility/Activation (2 Min)
Up Down to Down Dog
Down Dog Calf Pedals
Accumulate 10 reps, flowing back and forth and taking a few seconds at end range in each position. While in Down Dog, athletes can take a moment to do some calf pedals, driving the heels to the floor one at a time.
C2. Specific Metcon cont’d (4 Min)
10 Kip Swings
2-3 Strict Pull Ups -or- 5 Ring Rows
3-5 Kipping/Butterfly Pull Ups -or- workout mod
-then-
3-5 Pullups
5-7 Pushups
100m Run
Metcon
Metcon (Time)
20 Rounds for time
5 Pull-ups
10 Push-ups
200m Run
TC: 30 Minutes
Score: Time
Scaling Options
Beginner
12 Rounds
5 Ring Rows
10 Elevated Bar Pushups
200m Run
Intermediate L1
20 Rounds
5 Box Assisted Pull Ups
10 Band Assist Pushups
200m Run
Intermediate L2
15 Rounds
5 Pullups
10 Pushups
200m Run
Team WOD (Time)
20 Rounds
10 Pullups
20 Pushups
200m Run
TC: 30 Minutes
Score: Time
Partners partition the reps of pullups and pushups as desired, but must run together
Extra Accessory
Lower Accessory (Checkmark)
4 Sets:
5/5 Pausing Skater Jumps
5/5 Cossack Squats
CrossFit Tysons Corner WODs 