05 May CrossFit WOD, May 6, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Workout Prep
Workout Prep**
– With Partner –
5 GHD’s (each)
1 Rope Climb (each)
15 Sec. Assault Bike (each)
– practice transition on/off the bike
– With Partner –
5 GHD’s (each)
1 Rope Climb (each)
15 Sec. Assault Bike (each)
– practice transition on/off the bike
Metcon
Metcon (Time)
Teams of 2
60 GHD’s
8 Rope Climbs or 32 Strict Pull-Ups
80/60 cal Assault Bike
50 GHD’s
6 Rope Climbs or 24 Strict Pull-Ups
70/55 cal Assault Bike
40 GHD’s
4 Rope Climbs or 16 Strict Pull-Ups
60/48 cal Assault Bike
30 GHD’s
2 Rope Climbs or 8 Strict Pull-Ups
50/40 cal Assault Bike
60 GHD’s
8 Rope Climbs or 32 Strict Pull-Ups
80/60 cal Assault Bike
50 GHD’s
6 Rope Climbs or 24 Strict Pull-Ups
70/55 cal Assault Bike
40 GHD’s
4 Rope Climbs or 16 Strict Pull-Ups
60/48 cal Assault Bike
30 GHD’s
2 Rope Climbs or 8 Strict Pull-Ups
50/40 cal Assault Bike
30 Min Cap
Auxillary Work
1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)
into
6 min AMRAP
30-sec assault bike
5 scap pullups
1 rope climb pull (Just 1 pull)
5 GHD’s to parallel (focus on leg ext. during situp)