CrossFit WOD – 6/8/16

Warm-up

Banded walk 200m

Banded goodmorningx25

2rounds

Handstand hold 20sec

Inch worm x6

3 rounds

Pull-ups (Emom 11)

Minutes 1-10 are STRICT, min 11 is kipping or max effort strict if you do not have a kip.

1-2-3-4-5-6-7-8-9-10-max effort KIPPING.

** do not kip with the Band.

Metcon (AMRAP – Reps)

Rowing

1:40/20x 9

2 min rest at min 5
Score is Calories

Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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