CrossFit WOD 2/11/19

Warm-up

Tabata

Duck Walk

Hollow toe touches (Crossbody)

Air Squats

Handstands

*Circuit

Front Squat Prep:

1/4

1/2

Full

Metcon Prep:

Handstand Scale

Prep Round

Handstand Walk

10 V-ups

10 Air Squats

Front Squat (8-8-8-8+)

*Build

**8-10 reps on final set.

Metcon (AMRAP – Rounds and Reps)

Handstand Walk 30ft

20 v-ups

Handstand Walk 30ft

Air Squats x50

Amrap 12
Scale HS Walks by shortening distance (10ft,15ft) or by subbing for bear crawls.

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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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