CrossFit WOD 12/18/19


Causal 500m row. (Open legs and focus on follow through and sequence.)

Prone swimmers

T-spine extension (wall)


Deficit push-ups

Pike push-ups

Build in skill

Metcon brief

Get comfy.


Metcon (Time)

55/40 cal row

35 handstand push-ups/push-ups

15/12 Cal Row

Rest 3m

3 Rounds
*Lots of different speeds in this workout.

**Make your speed be adapted to your efficiency on the first row.

***The push ups should be done in 3+ sets.

****Push hard on the final row.

Workout of the Day


  • 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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