CrossFit WOD 2/3/2021

Bench Press (5@40% – 5@50% – 5@60%)
Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

20 dips

15 GHD sit-ups

20 handstand push-ups

15 GHD sit-ups

Alternate Version:

Complete as many rounds as possible in 10 minutes of:

20 dips

15 weighted sit-ups*

20 handstand push-ups

15 weighted sit-ups*

*Utilize a wall-ball, slam ball, or kettlebell

Scale:

Complete as many rounds as possible in 10 minutes of:

10 dips (scaled variant*)

15 sit-ups

10 db Z press**

15 sit-ups

*Ask coach to help identify an appropriate scale for the dip

** See video below

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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