CrossFit WOD 3/20/2021

Metcon (Time)

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge

350-meter farmers carry

♀ 30-lb. DBs ♂ 45-lb. DBs

Scaling:

This workout will tax your grip. Reduce the dumbbell load so you can move with limited rest on both the lunges and carries.

Intermediate Option:

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge

350-meter farmers carry

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:

With a pair of dumbbells, 4 rounds for time of:

25-meter weighted lunge

175-meter farmers carry

♀ 10-lb. DBs ♂ 20-lb. DBs

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

CrossFit Teens

Archives