CrossFit WOD – 9/12/18

10-15: Handstand Hold (5×30 sec)
Warm-up

Min 1-5

Row 500m

Min 5-7

Downward Dog x30 sec

Min 7-10

Handstand Progression:

Pike (feet on floor) 20sec

Pike (feet on box) 20 sec

Handstand against wall 20 sec

Handstand w/partner assist 20 sec

Min 25-30

Rope climb demo/scaling

Min 30-40

Workout Rehearsal

x5 KB/DB Push-Press

Row 250m

x1 Rope Climb

15-25: Handstand Walk (10 min to walk as far as possible)
40-60: Metcon (Time)

x15 KB/DB Push-press

Row 500m

x2 rope climbs

5 RFT

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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