12 May CrossFit WOD, May 13, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Metcon
Metcon (Time)
Teams of 2
250 Wallballs (20/14)
200/150 Cal Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)
Time Cap 30 Min
250 Wallballs (20/14)
200/150 Cal Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)
Time Cap 30 Min
Auxillary Work
4 Rounds
12 Dumbbell Bench Press
12 Double Dumbbell Rows
12 Dumbbell Bench Press
12 Double Dumbbell Rows
-into-
3 Rounds
12 Lying Dumbbell Tricep Extension
12 Standing Dumbbell Hammer Curls
1 round of rowling (max of 5 penalty burpees)
5 wall balls (focus on breathing and cycling arms)
3 Step-ups (each side)
3 Devil’s Press (lightweight – focus on swing through legs)
**2. Workout Prep**
– With Partner –
1 set
5 Wall Balls (each)
20 sec. Row (each)
5 Box Jumps (each)
2 Devils Press (each)