CrossFit WOD 2/7/20

Warm-up

Banded 90/90 rotations

DB Press

2×6 Build

Push press prep:

Dip, drive

Dip, drive, press

Rhythm: 1-and-2

HSPU Prep:

Push-up

Hand stand

Strict HSPU practice (acquire 10 or more at a challenging height)

Push press comparison w/Kip

Toes to bar prep:

Lat press

Knee tucks (shallow then deep)

Leg lifts

Talk quads past parallel

Toes to bar in intervals

Push Press (5×3)

*Across

**Focus on the rhythm component.

***A confident yet challenging effort.

Metcon (Time)

Wallball x85

Toes to bar x55

Handstand push-ups/push-ups x25

AMRAP 13
*Impress yourself with the first set of Wallball

**Be smart on the T2B. Break it consistently and scale to what your able to keep reps linked together.

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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