CrossFit WOD 12/22/2020

Handstand Walk (1 max effort attempt)

10 Ft. = 1 Rep

*Utilize 15-20 Minutes; Work progressions, i.e. Tripod, handstand holds (assisted/non-assisted)

Metcon (Time)

For time:

100 ft. Handstand Walk/Bearcrawl

75 Cal Row

50 Box Jumps

25 Burpees

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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