CrossFit WOD 3/4/2021

Dynamic Warm-up (No Measure)

Inch Worm to hollow body x 25 ft.

Rest 20 sec

Reverse Bear Crawl x 25 ft.

Rest 20 Sec

Burpees x 10

Rest 20 Sec

Bear Crawl x 25 ft.

Rest 20 Sec

Jump Squat x 10

Rest 20 Sec

Broad Jump x 10

Metcon (AMRAP – Reps)

Min 1: GHD sit-up

Min 2: single-unders

Min 3: 45 second fore-arm plank

Min 4: cal row

*Repeat 4 times

**Score is ‘sit-ups’ + ‘row’

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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