09 May CrossFit WOD, May 10, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Upper Body Warm Up with Shoulder Taps
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Workout Prep
Metcon
Metcon (3 Rounds for reps)
Workout:
12 min AMRAP
200m Run
10 Strict Pull-Up
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
– 2 options –
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)
1 set
50m Run (workout pace)
5 Pull-Ups
50m Run
5 Push-Ups
50m Run
10 Air Squats