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

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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