CrossFit WOD 2/18/2021

Warm-up (No Measure)

complete 2 sets:

single-under x 50

rest

pause air squat x 8

rest

bottoms up kb press x 5L/5R

rest

straight leg sit-up x 8

Unbroken Double-unders (AMRAP – Reps)

Utilize 10 minutes of class to over drills, progressions, practice, and then perform 1 max effort attempt at as many unbroken double-unders as possible.

Metcon (Time)

4 rounds for time of:

15 sit-ups

30 thrusters

45 double-unders

♀ 45 lb. ♂ 65 lb.

Scaling:

This workout is light and quick. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option:

4 rounds for time of:

10 sit-ups

30 thrusters

45 double-unders

♀ 35 lb. ♂ 45 lb.

Beginner Option:

3 rounds for time of:

15 sit-ups

30 squats

45 single-unders

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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