08 May CrossFit WOD, May 9, 2018
Posted at 20:00h
in Work out of the day
05/09/2018
Warm-up
Gymnastics
3 Rounds for Quality:
10s L-Sit Hold
10s Ring Support
20s Handstand Hold or Walk
10s L-Sit Hold
10s Ring Support
20s Handstand Hold or Walk
Metcon
Metcon (Time)
5 Rounds of:
Run 400 Meters
20 Ground to Overhead with a plate (45, 25)
12 Burpees to your Plate
Run 400 Meters
20 Ground to Overhead with a plate (45, 25)
12 Burpees to your Plate
*Every time PVC Drops everyone performs:
1st Drop: 10 Walking Lunges
2nd Drop: Lunge Complex each side
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Alt. Step-ups
Then, 400 Meter Run