CFRE “The Shamrock” WOD 3/17/14

Mar 16th, 2014

Comments: 0
Category: WOD

CFRE “The Shamrock” WOD 3/17/14


Main – CrossFit

Warm Up 101, Strength (dead lifts), WOD

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:
High Knees
Butt Kickers
Alternating Toe Touches
A-skip
Walking Lunges
Perfect Stretch

Deadlift (6 sets of 3 reps)

The Shamrock (Time)

50 Jameson’s (kettle bell swings)(53/35)
40 Bushmills (box jumps/step ups)(20″)
30 Guinnesses (wall ball shots)(20/14)
20 Lucky Charms (pull ups/ring rows)
10 Corned beef sandwiches (hand stand push ups)(modify & scale accordingly)

**on the minute every minute during the workout stop where you are and do 4 “Shamrocks”… Burpees that’s is, then pick up where you left off.

Add a comment

Your email address will not be shared or published. Required fields are marked *