30 May CrossFit WOD, May 31, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, May 31
Warm-up
Metcon (Time)
For time:
30-20-10
Back Rack Step back Lunges (95/65)
Toes to bar
Time Cap 15 Min
Auxiliary Work
Rope Climb
Week 5 Day 1:
Advance:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
6 min AMRAP
3 Step Back Lunge Steps (each side)
5 Alt. V-ups (Each Side)
5 Kip Swings (focus on elevating in back portion of swings)
3 Knees to Elbows
2. Workout Prep
3 sets:
2 Back Rack Step Back Lunges (build-in weight)
3 Toes to Bar