11 Mar CrossFit WOD, March 12, 2019
Posted at 20:00h
in Work out of the day
03/12/20109
Warm-up
Gymnastics
EMOM 12:
MINUTE 1: 20s Hollow Hold
MINUTE 2: 20s Handstand Hold
MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.
MINUTE 4: 50 Ft. Bottoms-up KB Carry each side
Rx+:(20s Handstand Walking for interval #2)
MINUTE 1: 20s Hollow Hold
MINUTE 2: 20s Handstand Hold
MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.
MINUTE 4: 50 Ft. Bottoms-up KB Carry each side
Rx+:(20s Handstand Walking for interval #2)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 with a partner:
100 Air Squats
80 Calorie Row
60 KBS (53, 35)
40 Box Jumps (24, 20)
20 Burpees
100 Air Squats
80 Calorie Row
60 KBS (53, 35)
40 Box Jumps (24, 20)
20 Burpees
Rx+:(Burpees over the Rower) (10 Strict HSPU after Burpees)
Auxillary Work
Banded Facepull-aparts: 4 x 25. Rest as needed.
– Use a light band
– pull the band apart at end-ROM
– Use a light band
– pull the band apart at end-ROM
Then,
Banded Ankle Rotations x 45s each side
Then,
10 Air Squats
10 Squat Jumps
10 box step up/step down (alternating legs)
10 box jumps