CrossFit WOD 11/9/20

Warm-up

0-5:00

Briefing

0-20:00

Ankle Mobility

Band Pull Aparts

OH Band Pull Aparts

OH Squat with band tied to rig

PVC OH Squat against rig

OH Squat Technique

Overhead Squat (5-5-5-5-5)

Increase weight every round

Metcon (AMRAP – Reps)

7 AMRAP

2-4-6-8-10-12….

RKBS

Toes to Bar

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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