CrossFit WOD 3/23/20

Warm-up

1 MIN each side Cossack Stretch

5/5 Windmills

20 Scorpions

10 Pushups

30 second Mountain Climber

30 Second Lateral Hops

15 Second Single Lateral Hops each

leg

4×5 Weighted Squats

5-5-5 Tempo

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 Thrusters

50 Doubles/Singles/Jumping Jacks

Thrusters-use DB, KB, BackPack, anything with weight. If you have access to a barbell then use that.

If you only have one DB or KB then do 5 single arm thrusters, switch then 5 on other side

Workout of the Day

CrossFit

  • CrossFit WOD 1/21/2021

    Metcon (Time)
    Lyla

    10-9-8-7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    Bodyweight clean and jerks

    Scaling:

    This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

    Intermediate Option:

    7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    ¾ bodyweight clean and jerks

    Beginner Option:

    7-6-5-4-3-2-1 reps for time of:

    Jumping pull-ups

    Knee push-ups

    ⅓ bodyweight clean and jerks
    *Bar or Rings

CrossFit Teens

Archives