CrossFit WOD 4/16/19

Warm-up

Inch Worm

ATAT Walk (forward, backward,side to side)

Knee to elbow Rock

Hollow Hold + Rock (15sec + 10 sec)

Hollow Plank Rocks

Metcon Prep

Pull-ups/Push-ups/Air squat

3-3-3

2-2-2

1-1-1

At metcon pace.

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
*Each round should be 30-45sec. Anymore than 45sec and the intended stimulus will be comprimised

**Scale reps UP if you have been successful for all 30 rounds (Example 6/11/16)

***Scale reps DOWN if 45sec is being exceeded

****Hustle will be a necessity between movements.

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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

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