13 May CrossFit WOD, May 14, 2022
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Metcon
Metcon (Time)
500m Row
20 Strict Handstand Push-ups
100’ Double Kettlebell Front Rack Lunge (2×53/35)
500m Row
100’ Double Kettlebell Front Rack Lunge (2×53/35)
20 Strict Handstand Push-ups
500m Row
20 Strict Handstand Push-ups
100’ Double Kettlebell Front Rack Lunge (2×53/35)
500m Row
100’ Double Kettlebell Front Rack Lunge (2×53/35)
20 Strict Handstand Push-ups
500m Row
Auxillary Work
3 Rds
10 Diamond Pushups
10 Ring Row
20 Standing Tricep Extension w/ Band Inverted Skull Crusher
10 Seated Alternating DB Curls (each side)
10 overhead plate situps
10 Diamond Pushups
10 Ring Row
20 Standing Tricep Extension w/ Band Inverted Skull Crusher
10 Seated Alternating DB Curls (each side)
10 overhead plate situps
1:00 Ski
1:00 Bike
-into-
3 sets
10 Dumbbell Z-Press (light)
10 Alternating V-Ups
10 Single Arm Kettlebell Windmills (each)
10 Walking Lunges + Torso Twist
3. Workout Prep
3 sets
100m Row (workout pace)
2-3 Strict Handstand Push-ups
10’ Kettlebell Walking Lunge (increase weight each set)