CrossFit WOD 12/17/2020

Gymnastics

Complete 3 Sets:

Hollow Body Hold 30 Sec

Seal Stretch 30 Sec

Complete the following:

Accumulate 1 minute hanging from the bar

-Rest 90 Seconds-

Accumulate 45 seconds hanging Knees-over-hips

-Rest 90 Seconds-

Accumulate 30 Second hanging L-Sit

Complete the following:

Accumulate 1 minute in ring dip support

-Rest 90 Seconds-

Accumulate 1 minute in bottom ring dip support

-Rest 90 Seconds-

Then perform…

3 Sets of 5 ring dip negatives*

Tempo: 3111

*90 Seconds between sets

**Utilize feet to provide necessary leverage if need be.

Metcon (No Measure)

Complete 4 Sets of the following:

10 Single arm ring row, alt. (5L/5R)

Rest 15 Seconds

10 Hang DB C&J (5L/5R)

Rest 15 Seconds

10 Cal Bike
Increase the intensity as you complete each set.

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

CrossFit Teens

Archives