28 Jun CrossFit WOD, June 29, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Jun 29
Warm-up
Metcon (Time)
3 rounds:
15/12 Calorie Assault Bike
15 toes-to-bars
50ft Sandbag bear-hug carry (150/100) (OR 75ft 2×70/50 Farmers Carry)
Pistols (Pistols: Week 2
Advance:
5 sets
20-30 seconds bottom of the pistol hold (each leg)
Intermediate:
5 sets
10-20 seconds bottom of the pistol hold (each leg)
Beginner:
5 sets
10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist)
Tabata Bike (8 sets)
Build in pace (80% of workout pace)
-into-
3 sets:
10 Kip Swings
5 Hanging Knee Raises
2 Sandbag Deadlifts + 5-sec Hold (build-in weight)
2. Workout Prep
3 sets:
5/4 Calorie Assault Bike (3 sets is at workout pace)
3 Toes to Bar
10ft Sandbag Carry