CrossFit WOD 9/24/19

Warm-up

Jump rope 45 sec

Burpee 45 sec

Row 20 cal

Hydrant x15 each leg

banded lateral steps

Banded squat

Front squat prep:

Front rack hold

Half front squat

Front squat

Front Squat (10-8-5-2-2-2-2-2)

*Build

**Move with precision

***This is NOT on the clock. take advantage of the rest and go when you feel mentally and physically best.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

150 dubs

30 bar over burpees

Row 500/400m
*This workout is a 6 min, all out sprint.

**Goal is one round plus some change.

***Find a friend and sprint together.

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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