CrossFit WOD 3/19/19

Warm-up

Row Intervals

1m Rounds

R1-20SPM

R2- 26SPM

R3- 20 SPM

R4- 30 SPM

R5- 20SPM

Push-up x10

Walking Lunge 50ft

Burpee x5

Pike Push-up x10

KB Walking Lunge 50ft (Light)

Burpee x5

HSPU x3-5

Metcon (Time)

Row 500m

Handstand Push-ups x15

KB/DB Walking Lunge 200ft

Burpee x20

3 RFT
*Shoot for 7-9 Min rounds

**Modify HSPU to meet skill level and fitness need.

***Single KB/DB for Lunges

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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