CrossFit WOD 2/12/20

Warm-up

1m intervals

Sit in straddle

Lift right leg

Lift left leg

Straddle flutter

2 rounds

Bird dog/one to elbow x10

Calf raise in squat x10

Plank to Sphinx push 30s +5

2 rounds

Metcon prep:

KBS – heels down/hinge

Push up – knees/feet/toes

Wallball – flat foot throw

KBSN- transition @ floor v hip

Knees to elbows- knee tuck/knee to armpit/knee to elbow (arm bend to 90)

KBSDHP – Hips/knees/high elbows

Metcon (Time)

35 KBS

35 push ups

35 Wallball

35 KB Snatch

35 Knees to elbows

35 KBSDHP

2 rounds

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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