CrossFit WOD 1/19/2021

Warm-up (No Measure)

Tabata Superman/Hollow Body Hold:

4 Sets:

0:00-0:20: Superman Hold

0:20-0:30: Rest

0:30-0:50: Hollow Body Hold

0:50-1:00: Rest

Then…

50 Singles-Unders

Dual KB/DB Strict Press x 8

25 Double-Unders

Dual KB/DB Strict Press x 6

10 Triple-Unders

Dual KB/DB Strict Press x 4

Handstand Push-ups (3 Max Effort Sets)
Metcon (AMRAP – Reps)

1 min Double-Unders

2 min Burpees

3 min Cal Row

2 min Burpees

1 min Double-Unders

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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