10 May CrossFit WOD, May 11, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Workout Prep
1 set
30 sec. Assault Bike (workout pace)
2 Power Cleans ( at first weight)
1 Burpee Box Get Over
30 sec. Assault Bike (workout pace)
2 Power Cleans ( at first weight)
1 Burpee Box Get Over
Metcon
Metcon (Time)
50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (135/93)
5 Burpee Box Get Overs (30/24)
5 Rounds
5 Power Cleans (135/93)
5 Burpee Box Get Overs (30/24)
-into-
40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/103)
4 Burpee Box Get Overs (30/24)
-into-
30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (185/123)
3 Burpee Box Get Overs (30/24)
10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
6 min AMRAP
30 sec. assault bike (easy pace)
3 Up-downs
3 Box Step-ups (each side)
3 Power Cleans (empty bar – build across sets)
6 Goblet Squats