Team WOD Sunday 2/22
CrossFit Credence – CrossFit
General Warm up (No Measure)
2 Rounds not for time of:
500m Run or Row
15 GHDSU
15 Hip Extensions
10 Strict Pull ups
10 Push ups or Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS or Wall Facing Squats
10 Band Pull Aparts
Power Clean
Metcon (AMRAP – Rounds and Reps)
In teams of 2, one athlete works on cleans at a time, both jump rope
AMRAP 12
2 Power Cleans (65/95) (95/135)
25 Double Unders each (or 50 singles)
4 Power Cleans (65/95) (95/135))
25 Double Unders each
6 Power Cleans (65/95) (95/135)
25 Double Unders each
*Continue to increase Power Cleans by 2 reps each round
Double Unders remain at 25 each per round
Cash Out
Shoulder Mobility
VOD “Verse of the day”
There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.
1 John 4:18 NIV