Saturday 13th Sept 2014 WOD

Warmup Mobility

Active Hip Flexor Stretches

3 x Rounds of:

Walking Lunges x 12

Burpees x 9

Pressups x 6


Push Press Drills on pipe

HSPU and scales


Push Press 8-8-8-8

(Build to an 8xrm)

WOD Time cap 18mins

200m Run

3 x HSPU

400m Run

6 x HSPU

800m Run

12 x HSPU

400m Run

6 x HSPU

200m Run

3 x HSPU

Then AMRAP Burpees

for total score in remainding time

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Copyright 2014 © · CrossFit Widnes - Unit 4 Waterloo Court, Waterloo Road, Widnes, Cheshire WA8 6TA

CrossFit Widnes
CrossFit Widnes

Unit 4,

Wellington Street Ind Est



CrossFit Widnes is a CrossFit Box based in North West of UK. We are a dedicated Strength and Conditioning gym in Cheshire offering Elite CrossFit training, Olympic Lifting, and Strongman Classes. Constantly Varied Functional Movements functional movements performed at High Intensity.