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 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

Archives