21 Jun CrossFit WOD, June 22, 2020
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Warm-up
CHIPPER WARM-UP (7:00 Cap)
10 Up-Downs
300m Row (moderate)
10 Burpees
200m Row (moderate-high)
15 Med-Ball Front Squats
100m Row (high)
15 Med-Ball Thrusters (:01 pause overhead)
10 Up-Downs
300m Row (moderate)
10 Burpees
200m Row (moderate-high)
15 Med-Ball Front Squats
100m Row (high)
15 Med-Ball Thrusters (:01 pause overhead)
Skill
Warm-up
ON A 10:00 RUNNING CLOCK…
Practice Handstand Walk, Wall Walk Skill or Handstand Hold
Practice Handstand Walk, Wall Walk Skill or Handstand Hold
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
25/20 Cal Row 20/15 Cal Bike
20 Alt. DB Snatch (50/35)
15 Handstand Push-ups
Scaled Hand Release Push Ups
25/20 Cal Row 20/15 Cal Bike
20 Alt. DB Snatch (50/35)
15 Handstand Push-ups
Scaled Hand Release Push Ups
(Score is Rounds + Reps)