14 May CrossFit WOD, May 15, 2018
Posted at 20:00h
in Work out of the day
05/15/2018
Warm-up
Gymnastics
Pull-ups (Max reps)
Dips (Max reps)
1b) Bar Dips: 4 x 8-10. Rest 45s.
Metcon
Metcon (Time)
Metcon Warm-up:
2-3 Sets of:
5 OHS
5 KBS
5 Lateral Burpees
Rest 60s.
2-3 Sets of:
5 OHS
5 KBS
5 Lateral Burpees
Rest 60s.
For time:
30-20-10
Overhead Squats (95, 63)
Lateral Burpees over the bar
KBS (53, 35)
Calories on the Rower
Auxiliary Work
EXTRA CREDIT
1a) Trap 3 KB Shrugs: 3 x 10-10-10. Rest 30s.
1b) Banded Hammer Curls: 3 x 12-15. Rest 30s.
1c) Hollow Rock + Hold: 3 x 10 + 10s. Rest 30s.
1a) Trap 3 KB Shrugs: 3 x 10-10-10. Rest 30s.
1b) Banded Hammer Curls: 3 x 12-15. Rest 30s.
1c) Hollow Rock + Hold: 3 x 10 + 10s. Rest 30s.
**3 ONE-THOUSAND Negative