11 Jun CrossFit WOD, June 12, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Jun 12
Warm-up
Metcon (AMRAP – Rounds and Reps)
12:00 Amrap
50 Double Unders
5-10-15-20-25. . .
Toes to Bar
Shoulder Press (7 x 2)
7 sets of 2 building to a heavy double for the day
Weighted Hip Thrust (7 x 2
)
)
Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
10 sets
“Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is finished on the rower.
2. Workout Prep
2 sets:
10 Double Unders
3 Toes to Bar