30 Apr CrossFit WOD, May 1, 2021
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Metcon
Metcon (Time)
Team of 3
100 Alternating Dumbbell Step Ups (50s/35s)
* One partner holds plank *
200 Wall Balls (20/14)
* One partner holds Handstand *
100 Alternating Dumbbell Step Ups (50s/35s)
* One partner holds plank *
100 Alternating Dumbbell Step Ups (50s/35s)
* One partner holds plank *
200 Wall Balls (20/14)
* One partner holds Handstand *
100 Alternating Dumbbell Step Ups (50s/35s)
* One partner holds plank *
Athletes do not have to keep the same rotation through the workout and can only accumulate reps when one partner is performing the hold. A good rotation might be Work,Hold, Rest or Hold, Work, Rest.
– into –
3 rounds
4 Step-ups (each)
4 Wall Ball Front Squats
4 Wall Ball Push Press
**2. Workout Prep**
Allow athletes to take a few mins to establish rotations and practice transition.