CrossFit WOD – 5/23/16

Warm-up

Leg Swings

Shoulder Swings

Squat Therapy x10

Overhead Walking Lunge (Single Arm;DB) x20

Overhead Squat (5×2 @ 40-50%)

*One Set Every 90 Sec

**5 Sec Pause at Bottom, coaches Cue.

Metcon (AMRAP – Reps)

EMOM 12

Min 1 ME KBS

Min 2 ME Burpees

Min 3 ME Box Jumps

Workout of the Day

CrossFit

  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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