20 Jun CrossFit WOD, June 21, 2019
Posted at 20:00h
in Work out of the day
06/21/2019
Warm-up
Gymnastics
Handstand Push-ups
– Rx+: (Accumulate 20-30 Strict Reps)
– Rx: (Accumulate 5 Strict + 20 Kipping)
– L3: (Accumulate 20-30 Kipping)
– L2: (Accumulate 20 to 1-2 Abmats)
– L1: (Accumulate 30-50 Box Push-ups)
*In between sets complete 20 Banded Facepull-aparts
– Rx+: (Accumulate 20-30 Strict Reps)
– Rx: (Accumulate 5 Strict + 20 Kipping)
– L3: (Accumulate 20-30 Kipping)
– L2: (Accumulate 20 to 1-2 Abmats)
– L1: (Accumulate 30-50 Box Push-ups)
*In between sets complete 20 Banded Facepull-aparts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
40 Double Unders
30 Walking Lunges (BW)
20 Barbell Rows (75/53)
10 T2B
Rx+:(End each round with 5/3 Bar Muscle-ups)
40 Double Unders
30 Walking Lunges (BW)
20 Barbell Rows (75/53)
10 T2B
Rx+:(End each round with 5/3 Bar Muscle-ups)
Auxillary Work
Rollback Triceps Extensions: 4 x 12. Rest 60s.
Partner Abmat Pizza Game:
*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.