CrossFit WOD 6/11/20

Warm-up

0-5:00

Briefing

5:00-30:00

Arm Swings

Leg Swings

Wrist Stretch

PVC Over Shoulder Stretch

Barbell on Back Shoulder Rotations

Upright Row

Upright Row to Front Rack

High Hang Muscle Clean

High Hang Power Clean

Low Hang Power Clean

Lat Pressdown

Knee Tucks

Straight Leg Raises

Toes to Bar

Metcon (5 Rounds for reps)

30:00-50:00

5 Rounds

3 AMRAP

5 Hang Power Cleans

10 Toes to Bar

1 min Rest

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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