29 Mar CrossFit WOD, March 30, 2019
Posted at 20:00h
in Work out of the day
03/30/2019
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner Rounds/Time:
"Cindy"
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
*One athlete completes a full round at a time
"Cindy"
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
*One athlete completes a full round at a time
Metcon (Time)
For Time:
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit-ups
*One person works. Split as desired.
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit-ups
*One person works. Split as desired.
Auxillary Work
Easy 800-meter jog or 1k row or a 4-minute easy bike.
Partner 1: 30 high knees/20 Walking Lunges (BW, total)
Partner 2: Push Up Plus x 10; push-up right over left calve stretch.
*Switch
Partner 1: (On Rig) 10 scap squeeze/10 Hollow to Arch
Partner 2: 50 singles; 25 DU attempts
*Switch
Partner 1: 5 Strict Pull Ups/ 5 Kip Swings , / 5 Kipping Pull-ups or pulls up which will be done in workout
Partner 2: 15 air squats/ 15 squat jumps
*Switch
Then,
Remaining time make sure scaling is set and everyone is warm.