Day

April 15, 2019
Bench Press (5-5-5-3-1+) Metcon (Time) 4 RFT 400m Row 400m Run
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Warm-up Inch Worm ATAT Walk (forward, backward,side to side) Knee to elbow Rock Hollow Hold + Rock (15sec + 10 sec) Hollow Plank Rocks Metcon Prep Pull-ups/Push-ups/Air squat 3-3-3 2-2-2 1-1-1 At metcon pace. Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats *Each...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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