CrossFit WOD 2/4/19


Crossover symmetry before class

Leg swings and ankle rotations

Wall forearm slides

Push-up to downward dog

Handstand Push-ups (Max unbroken handstand push-ups)
Pull-ups (Max unbroken kipping pull-ups)
Toes-To-Bar (Max unbroken toes to bar)
AMRAP: Metcon (AMRAP – Rounds and Reps)

12 minutes

30 foot plate push (45/35)

30 plate ground to overhead

30 ft plate overhead walking lunges

30 plate hops

Workout of the Day


  • CrossFit WOD 4/26/19

    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:


    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15


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