CrossFit WOD 7/2/20

Warm-up

0-5:00

Briefing

5:00-10:00

Arm Swings

Leg Swings

Band Pull Aparts

OH Band Pull Aparts

Internal Elbow Rotations

External Elbow Roations

Turkish Get Up (1-1-1-1-1)
Metcon (No Measure)

3 Way Shoulder

(Front, Lateral, Reverse Fly)

3×20/20/20

Evil Wheels 4×10

Side Bends 4×15/15

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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