CrossFit WOD 1/1/20

Warm-up

Supine single arm T

Half kneeling t-slime rotation

Back bend (partner if needed)

Elevated split squat

Air squat

Off balance air squat

Pistol progression

push up

Hang and twist

Pike push ups

Dynamic kip

HSPU

Beat swing to pull up

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
*Pick one. No mix and matching.

**We are looking for around 10 rounds at minimum. Scaling to meet that need is essential.

***There isn’t a lot of moving around with these. So find a fitness buddy and enjoy the 20m ride!

Workout of the Day

CrossFit

  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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