04 Mar CrossFit WOD, March 5, 2019
Posted at 20:00h
in Work out of the day
03/05/2019
Warm-up
Gymnastics
EMOM 12:
MINUTE 1: 15s Hollow Hold
MINUTE 2: 15s Handstand Hold
MINUTE 3: 15 Barbell Rows
MINUTE 4: 50 Ft. OH KB Carry each side
MINUTE 1: 15s Hollow Hold
MINUTE 2: 15s Handstand Hold
MINUTE 3: 15 Barbell Rows
MINUTE 4: 50 Ft. OH KB Carry each side
Metcon
Metcon (Time)
For time:
30 DB Push Presses (50, 35)
60 Abmat Sit-ups
90 Double Unders
20 DB Push Presses
50 Abmat Sit-ups
100 Double Unders
10 DB Push Presses
40 Abmat Sit-ups
110 Double Unders
30 DB Push Presses (50, 35)
60 Abmat Sit-ups
90 Double Unders
20 DB Push Presses
50 Abmat Sit-ups
100 Double Unders
10 DB Push Presses
40 Abmat Sit-ups
110 Double Unders
Rx+:(60, 40) (T2B in place of Abmat Sit-ups reps of 40-35-25
22 Min Cap
(20 seconds on; 10 off) for 8 rounds alternating between:
1) Jumping Jacks
2) Hollow Rocks
Then,
Tabata #2 alternating between:
1) Single arm kb strict press (2 rounds) –> Single arm kb push press (2 rounds)
2) Single unders (2 rounds)
double unders or attempts (2 rounds)