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.

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

CrossFit Teens

Archives