03 May CrossFit WOD, May 4, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Workout Prep
Workout Prep**
2 rounds
20 sec. Row (Workout pace)
7 Wall Balls (Workout weight)
– Have athletes focus on breathing and cycling arms on the wall balls –
2 rounds
20 sec. Row (Workout pace)
7 Wall Balls (Workout weight)
– Have athletes focus on breathing and cycling arms on the wall balls –
Metcon
Metcon (Time)
For Time:
120 Wall Balls (20/14)
120 Calorie Row
*Reps can be partitioned – athletes can move between movements until total reps are completed
120 Wall Balls (20/14)
120 Calorie Row
*Reps can be partitioned – athletes can move between movements until total reps are completed
TIme Cap 15 MInutes
Auxillary Work
3 Rounds
20 abmat situps (strict – no arms)
30 flutter kicks (each side)
15 Russian Twists (light wallball – each side)
30-sec plank
20 abmat situps (strict – no arms)
30 flutter kicks (each side)
15 Russian Twists (light wallball – each side)
30-sec plank
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
6 min AMRAP
30-sec row
5 Wall Ball Front Squats (lightweight)
5 Wall Ball Push Press (lightweight)
3 Elbow to Floor Stretch (each side)