CrossFit WOD 12/21/19

Warm-up

Something real fun!

Metcon (Time)

X2 suicides + 10 push press (single arm)

X2 suicides + x10 SDHP

X2 suicide + x10 burpees to Target

6 rounds
*You go; I go

**Weights should be familiar, yet challenging, by your third round.

***Equal effort is performed by each partner. Each piece should take both partners equal time no matter the difference in abilities. This will take smart scaling, both up and down.

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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