CrossFit WOD 3/2/2021

Ring Rows (5-5-5-5-5)

Tempo: 3111

*Try to utilize false grip

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, 15 ft.

12 push presses

50 double-unders

♀ 95 lb. ♂ 135 lb.

Scaling:

Modify the movements and reduce the load so you can keep moving through this workout at high intensity.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

2 rope climbs, 15 ft.

12 push presses

50 double-unders

♀ 75 lb. ♂ 115 lb.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, lying to standing

12 push presses

50 single-unders

♀ 35 lb. ♂ 55 lb.

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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