CrossFit WOD 2/1/19

Warm-up

Couch stretch

Chinese stretch/straddle stretch

Partner Handstand Hold

30 sec

L-sit Hold 15 sec + 10

Metcon Prep:

3 rounds progressing in skill

Lunge x10

Knee tucks/leg lifts/toes to bar x5

Push-up/pike Push-up/HSPU

Burpee Box Jumps x5

Metcon (Time)

Buy in – 30 Cal Bike

Then

50 lunges

40 toes to bar

30 handstand push ups

20 burpee Box jumps

Amrap 10

Workout of the Day

CrossFit

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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