CrossFit WOD 4/30/19

Warm-up

Warm-up

High Kicks

Butt Kickers

High Knees

High Skips

Backward Skips

Broad Jumps

Hollow/Arch

Hollow/Arch Dynamic

Beat Swing (Formerly Half Pull-up)

Pull-up

Chest -to-Bar

Metcon Prep

50ft Sprint x2

5 Burpee Box Jumps

3 Pull-ups

50ft Sprint x2

5 Burpee Box Jumpovers

3 Chest to Bars

Metcon (Time)

50 ft sprint x4

x15 Burpee Box Jumpovers

x10 Chest to Bar Pull-ups

Rest 2 min

4 rounds

Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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