CrossFit WOD, August 1, 2018

CrossFit WOD, August 1, 2018


With partner,
400m Medball Run
40 Partner Wallballs
30 Partner Chest Passes
20 Partner Russian Twist passing medball to each othe behind the back
100 Ft. Partner Wheelbarrow (50 ft. each)
200m Medball Run together

SKILL (15:00 – 25:00)
Handstand Walking or Handstand Hold
*Spend 10 minutes practicing today.
*In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts

Metcon (AMRAP – Reps)
5 Rounds of 40s work/20s Rest for max reps:
1a) Wallballs (20, 14)
1b) Box Jumps w. step down (24, 20)
1c) Handstand Walking or Shoulder Taps
1d) Russian Twists w. a plate (25, 15)
1e) Max Calories Bike,
*Score = total Wallballs + Calories

Auxiliary Work
1 Rounds of:
60 Double KB Rows
60 Double KB Front Squat
*Use two light KBs and be smooth with each repetition ie. slow + controlled.