CrossFit WOD – 6/8/16

Warm-up

Banded walk 200m

Banded goodmorningx25

2rounds

Handstand hold 20sec

Inch worm x6

3 rounds

Pull-ups (Emom 11)

Minutes 1-10 are STRICT, min 11 is kipping or max effort strict if you do not have a kip.

1-2-3-4-5-6-7-8-9-10-max effort KIPPING.

** do not kip with the Band.

Metcon (AMRAP – Reps)

Rowing

1:40/20x 9

2 min rest at min 5
Score is Calories

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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