CrossFit WOD 11/13/19

Warm-up

Down and backs 2minutes

Partner backbend

Superman to hollow

Underhand/overhand hang.

Metcon Prep:

Push-up

Hollow arch (hanging)

Pike push-up

Beat swings

Kick to wall

Pull-up

HSPU test

“Lazy” deadlift

Single unders

Deadlift

Double unders

3.2.1.Go!

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
*Set your pace the same as you would for “Cindy”.

*Skill sets are above average. Make sure you scaling is appropriate to keep rounds below 3m.

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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