16 May CrossFit WOD, May 17, 2018
Posted at 20:00h
in Work out of the day
05/17/2018
Warm-up
Gymnastics
Gymnastics Skill Work
3 Rounds for Quality:
10s L-Sit Hold
10s Ring Support
10 Alternating Pistols
3 Rounds for Quality:
10s L-Sit Hold
10s Ring Support
10 Alternating Pistols
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Minutes of:
1a) Alt. Weighted Step-ups x 20 reps Rest 60s.
1b) Single Arm Farmer Carry x 50 yards each. Rest 60s
1c) Double DB Rows x 10. Rest 60s.
1a) Alt. Weighted Step-ups x 20 reps Rest 60s.
1b) Single Arm Farmer Carry x 50 yards each. Rest 60s
1c) Double DB Rows x 10. Rest 60s.
https://youtu.be/wU0ZgIVROH8
Then,
Foam Roll x 45-60s each
– IT Bands
– Hamstrings
– Thoracic Spine
– Lats
– Calves