High Point CrossFit – CrossFit
Happy St. Patrick’s Day!
May your blessings outnumber
The Shamrocks that grow.
And may trouble avoid you
Wherever you go.
“Luck of the Irish WOD”
Your movement at each step will be up to fate…
50 Cal Row/Bike
45 KB Swings (53/35) / Wallballs
40 Pushups / AbMat Situps
35 DB Snatch (50/35) / DB Hang Clean and Jerk
30 Box Step-Ups with KB / Box Step-Ups with Wallball
25 Single Arm DB Push Press / Single Arm DB Thrusters
20 Burpees / Burpee Box Jumps (24/20″)
15 Goblet Squats / Pistols
10 Pullups / 10 Chest to Bar Pullups
At Home WOD
Metcon (AMRAP – Rounds)
Draw cards from a standard 52-card deck. Each card drawn determines which exercise to do and the number of reps.
Suit determines the exercise:
Hearts = Pushups
Diamonds = Situps
Clubs = Air Squats
Spades = Lunges
Card value determines the number of reps (face cards = 10, Aces = 11).
Get through as many cards as you can in 20 mins.