CrossFit WOD 7/30/20

Warm-up

0-5:00

Briefing

5:00-20:00

Banded Serratus Press Out 3×20

Scapular 360 Glide 2xME

Cuban Press 3×15

20:00-35:00

Floor Press (3-3-3-3-3)

Same weight across

Metcon (AMRAP – Reps)

35:00-40:00

Metcon Prep

40:00-52:00

12 AMRAP

5-10-15-20-25…

Push Press Wall Balls (No Squat)

Pullups

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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