CrossFit WOD, May 12, 2020

12 May 2020

Warm-up
Warm-up
350m Row -or- 300m Run

-Then 3 Rounds For Quality Of:

6 Seated DB Strict Press -or- Bar -or- 2 Wall Walks

8 Reverse Lunges

:20 Hollow Rock Hold

Weightlifting
Push Press (Bar: 5x3 Building To Heavy 3 Rep)
2xDB: 5x3 With A Pause For :03 In Bottom Of Dip

1xKB: Single Arm, 2 Right Arm, 2 Left Arm

None: Handstand Push Up Practice. Try 5x3 Strict Or 6x4 Kipping

Metcon
Metcon (Time)
7 Rounds

9 Deficit HSPU 45/25# Plate -or- Push Press 95/65# -or- DB Push Press -or- 2 Wall Walks

350m Row -or- 300m Run

CrossFit Kids
Warm-up
3 Rounds
10 Mountain Climbers
5 Squats
10 Flutter kicks"

Skill
Handstand Holds/WallWalks
Metcon (Time)
"MiniAnnie"
For Time:
25-20-15-10-5
Jumprope
Situps

No Comments Yet.

Leave a comment

Your email address will not be published. Required fields are marked *