CrossFit WOD 1/29/20

Warm-up

AMRAP 3

Dead hang

M1 10s

M2 20s

M3 30s

AMRAP 3

Chin over bar hold (kneel to scale)

M1 10s

M2 15-20s

M3 20-30s

Metcon prep

GHD Demo (Bend & Snap)

Metcon (3 Rounds for weight)

Landline/DB/KB Row x10

Seated Lateral Raise (Tempo)

X8 0-3-3

5 rounds

Lat pull down (one band each arm)

4×12
*Across

**Use the rounds to log the weight used at each movement

*Increase Load where possible from last week.

****Lat pull down should be incredibly difficult. Reps 11-12 very labored.

Metcon (AMRAP – Rounds)

Single arm DB/KB Push press 2-4-6

Sit-ups /GHD sit-ups x8

AMRAP 15
*Greatly challenge the weight of your KBS.

**The order is PP/Sit ups/other arm PP/Sit ups

***Flow consistently for the duration of this AMRAP

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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