CrossFit WOD 4/24/19

Warm-up
Maggie (Time)

5 Rounds For Time of:

20 Handstand Push-ups

40 Pull-ups

60 Pistols, alternating legs
Alternate Versions:

V1

20 hand release Push-ups

40 Jumping Pull-ups

60 Air Squats

V2

10 Handstand push-ups

20 Pull-ups

40 Assited Pistols

*Band/DB or KB

*Operate at a skill level that allows you to move confidently.

**Big chunks of each movement should be possible w/every attempt. Utilize a sets bigger than your normal go-to.

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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