CrossFit WOD 12/13/19

Warm-up
Metcon (4 Rounds for reps)

Min 1 -C2B/Pull-ups

Min 2- Plank on hands

Min 3 – Overhead squats

Min 4 – alt leg toes to bar

Min 5- recovery pace row.

4 rounds
* Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

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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