Labor Day WOD 👆🏼. Revisiting a fun, unique, but challenging team workout from the archives. We created this workout in 2011. Every 5 years seems frequent enough. 😎



With a partner, EMOM x 30 minutes of:
– Row for max calories
– Max Burpees*switch stations every minute
**score is sum of total calories and total Burpees


A. 5 x 2 of Fat Gripz Clean Grip Deadlift, across
B. 3 x 10 Barbell Rollouts/GH Raises
C. 5 minute Pancake Stretch



5 minute AMRAP of:
10 Mountain Climbers, two count
10 DB Push Press- rest 5 minutes

5 minute AMRAP of:
10 Grasshoppers, two count
10 V-ups

– rest 5 minutes

5 minute AMRAP of:
10 Jumping Lunges, two count
10 Ring Rows

– rest 5 minutes

5 minute AMRAP of:
10 Box Jump Overs
10 Goblet Squats


Warm up:

200m jog

2 min right calf stretch

200m jog

2 min left calf stretch

200m jog

Foam roll: self myofascial release 

Lumbar sequence 

Abdominal drill

Postural correction-squat 

Hamstring introduction 

Hip distraction: 3 directions 

Psoas smash with flossing 

Quad smash (start foam roll…progress bar if needed)

Hamstring tac n floss

Couch stretch

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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