CrossFit WOD 12/3/19

Warm-up

Walk on knees, crawl 50ft (use pad if sensitive)

V-ups

Toddler rolls

Forearm slides

Bench prep

Demo and breakdown

Metcon flow

Claim real-estate

Metcon (AMRAP – Rounds and Reps)

Wallball x20

Bench x10

DB/KB clean and Jerk x20 (10 each arm)

Amrap 20
*Start conservative and strive to maintain the same paces.

**Sets should remain unbroken until final 5m. At that point bench and Wallball might see a break.

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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