Thursday - CrossFit

5 Reasons to WOD Abroad


Romanian Deadlifts (5x7 @ 33% of 1RM Deadlift)

Deadlifts starting at the hip and finishing at the mid shin.

Stretch and mash hamstrings between sets.

Metcon (AMRAP - Reps)

5 Push Ups
3 Strict Handstand Push Ups
1 Ring Muscle Up

Muscle up must be done on rings.

If you are unable to do a muscle up.  Scale it with 3 Ring Rows/ 3 Ring Dips/Ring Push Up

*Strict HSPU
Only allowing 1 Ab-Mat.

Dan Shrum