09 Jun CrossFit WOD, June 10, 2020
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Warm-up
AMRAP x 6 MINUTES
10 Scap Push-Ups
10 Scap Pull-Ups
10 Thoracic Rotations each side
10 KB Deadlifts
20 Walking Lunges
10 Scap Push-Ups
10 Scap Pull-Ups
10 Thoracic Rotations each side
10 KB Deadlifts
20 Walking Lunges
Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice Bar Muscle-Up or Pull-Up Skill
Practice Bar Muscle-Up or Pull-Up Skill
(No Measure)
Workout
Metcon (Time)
FOR TIME
5 Bar Muscle-Ups or 10 Burpee Pull-Ups
20 Single Arm KB Front Rack Walking Lunge (53/35)
50 Russian KB Swings
5 Bar Muscle-Ups or 10 Burpee Pull-Ups
20 Single Arm KB Front Rack Walking Lunge
50 American KB Swings
5 Bar Muscle Ups or 10 Burpee Pull-Ups
5 Bar Muscle-Ups or 10 Burpee Pull-Ups
20 Single Arm KB Front Rack Walking Lunge (53/35)
50 Russian KB Swings
5 Bar Muscle-Ups or 10 Burpee Pull-Ups
20 Single Arm KB Front Rack Walking Lunge
50 American KB Swings
5 Bar Muscle Ups or 10 Burpee Pull-Ups
*Perform all 20 reps alternating legs. Perform 10 reps with the KB in the front rack on the right side followed by 10 reps on the left side.
20 Min Cap
(Score is Time)