CrossFit WOD – 8/4/18

Metcon (AMRAP – Reps)

Bike

Toes to bar

Row

Handstand push-ups

45:15

6 rounds
Complete each movements in a Circuit. 45 seconds of effort and 15 seconds of rest/transition time

Warm-up

Row 1k

Bike 1 mile

Handstand push-up Progression

Pike/deficit pike x5

Strict HSPU x5

Kip Efficiency x5

Toes to bar progression

Knee Tucks x10

Toes above Hips x10

Toes to chest/head x5

Toes to bar x3

Metcon (AMRAP – Reps)

Bike

Toes to bar

Row

Handstand push-ups

45:15

6 rounds
Complete each movements in a Circuit. 45 seconds of effort and 15 seconds of rest/transition time

Workout of the Day

CrossFit

  • CrossFit WOD 10/18/18

    Warm-up
    Hang & Twist

    Single Arm Hang x20 sec

    Flutter Kicks x30
    Metcon (No Measure)
    Weighted Pull-up Neg x20

    Straight Arm Pull-downs x100

    Floor Press x30 sec

    Hollow Hold x30 sec

    4 rounds

    Ring Push-ups

    x50

    DB/KB Row x10/10

    Iron Cross x20

    3 Rounds

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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