CrossFit WOD – 9/12/18

10-15: Handstand Hold (5×30 sec)

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


Workout of the Day


  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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