CrossFit WOD 11/13/19

Warm-up

Down and backs 2minutes

Partner backbend

Superman to hollow

Underhand/overhand hang.

Metcon Prep:

Push-up

Hollow arch (hanging)

Pike push-up

Beat swings

Kick to wall

Pull-up

HSPU test

“Lazy” deadlift

Single unders

Deadlift

Double unders

3.2.1.Go!

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
*Set your pace the same as you would for “Cindy”.

*Skill sets are above average. Make sure you scaling is appropriate to keep rounds below 3m.

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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