CrossFit WOD 11/12/20

Warm-up

0-5:00

Briefing

5:00-30:00

Foam Roll

Scorpion

Laying Rainbow

90/90 Hold

Crab Toe Touch

Pull-up warmup

Push-up technique

Air Squats demo

3 Rounds

3-6-9

Pullups

Pushups

Air squats

Cindy (AMRAP – Rounds and Reps)

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

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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