CrossFit Prince George – WOD

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Warm-up (No Measure)

2:00 EZ Warm-up on the Bike (blood flow!)



10 Alt. Groiners w/ Reach-Up*

5 Plate Bent Over Rows

5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)

5/5 Plate Around the Worlds*

5 Plate Strict Press

*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.

**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.


Front Squat (5-3-1)


Front Squat

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.


Metcon (Time)


30 Front Squat (135/95)|(95/65)

30 C2B Pull-Ups

20 Front Squat

20 C2B Pull-Ups

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