CrossFit WOD – 4/30/18

Warm-up

High Steps

Bear Crawl

Inch worm

Skill Work

-Chest to Bars

Hollow Arch (floor) x10

Hollow Arch Hanging 20 Sec

Half Pull-ups 2×4

Chest to Bar Attempts

-Bounding Box Jumps

Dropping Bound

Rebound

Metcon (Time)

100 Air Squats

80 KBS

60 Box jumps

40 Burpees

20 Chest to Bar Pull-ups

Metcon (No Measure)

Extra Work

Split Squat

3×8

Dumbbell Hamstring Curl

4×15

GHD Sit-up/Weighted Sit-up

4×10

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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