CROSSFIT

CrossFit
Warm-up
Metcon (No Measure)
5 Rounds:
5 Russian Baby Makers
200m Run
15 Scapular Push-ups
Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders
Metcon (AMRAP – Rounds and Reps)
No equipment version

AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”

Weightlifting
Back Squat
OTM x 10:
1 Pause Back Squat*

* One second pause at:
1. Going Down at Parallel
2. Absolute Bottom of Squat
3. Going Up at Parrallel

Metcon (For Time)
Metcon (Time)
50-40-30-20-10:
Double-Unders
AbMat Sit-Ups

Directly into…

5-10-15-20-25:
KBS (53/35)
Wallballs (20/15)

CROSSFIT

CrossFit  March 30, 2020

CrossFit
Warm-up
Metcon (No Measure)
5 Rounds:
5 Russian Baby Makers
200m Run
15 Scapular Push-ups
Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders
Metcon (AMRAP – Rounds and Reps)
No equipment version

AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”

Weightlifting
Back Squat
OTM x 10:
1 Pause Back Squat*

* One second pause at:
1. Going Down at Parallel
2. Absolute Bottom of Squat
3. Going Up at Parrallel

Metcon (For Time)
Metcon (Time)
50-40-30-20-10:
Double-Unders
AbMat Sit-Ups

Directly into…

5-10-15-20-25:
KBS (53/35)
Wallballs (20/15)