CrossFit WOD 2/8/19

Warm-up

Crossover symmetry before class

Jump rope tabata

Metcon warm-up:

Three strict pull-ups

Five sit-ups

Six Jump squats

Seven KB SDHP

Eight wall ball

Double-Unders (Max unbroken)

12 minutes to achieve longest streak

Metcon (Time)

5

5-10

5-10-15

5-10-15-20

5-10-15-20-25

5-10-15-20-25-30

5=Strict pull-ups

10=sit-ups

15=Double-unders

20=Jump squats

25=KB SDHP

30=Wall balls

Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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