CrossFit WOD 4/24/19

Warm-up
Maggie (Time)

5 Rounds For Time of:

20 Handstand Push-ups

40 Pull-ups

60 Pistols, alternating legs
Alternate Versions:

V1

20 hand release Push-ups

40 Jumping Pull-ups

60 Air Squats

V2

10 Handstand push-ups

20 Pull-ups

40 Assited Pistols

*Band/DB or KB

*Operate at a skill level that allows you to move confidently.

**Big chunks of each movement should be possible w/every attempt. Utilize a sets bigger than your normal go-to.

Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

Archives