CrossFit WOD 10/15/19

Warm-up

Inch worm

Straight leg bear crawl

Push-up

False a grip hang (loose fingers) 30 sec

Pike push up

Ring row

Practice HS.

Metcon Prep:

Hell slides on wall

March (slow, jogging, running)

Falling v Leaning

RKBS

KBS

3.2.1.Go!

Metcon (5 Rounds for reps)

Handstand push-ups

Ring rows

5 rounds of max effort sets
*Rest as needed between sets.

**Scale up or down to keep reps above 8 but below 20.

Metcon (Time)

Run 200m

15KBS

5RFT
*This is an all out sprint.

** Keep runs under :45 and KBS unbroken w/confidence.

Workout of the Day

CrossFit

  • CrossFit WOD 8/13/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Push Jerk Demo

    15:00-25:00
    Push Jerk (5-5-5-5-5)
    Increase every round

    Pause at catch for 2 seconds
    Metcon (Time)
    25:00-35:00

    Metcon Prep

    35:00-50:00

    3 RFT

    30 OH Squats

    30 Situps

    90 Double Unders

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