19 Sep CrossFit WOD, September 20, 2021
Posted at 20:00h
in Work out of the day
Monday
We Will be starting a new strength cycle on October 4th. Enjoy the break and focus on perfecting some skills for the next few weeks.
Warm-up
7 min AMRAP
20-sec single unders
10 Sit-Ups
5 Strict Pull-ups or Ring Rows
5 Push-ups
20-sec single unders
10 Sit-Ups
5 Strict Pull-ups or Ring Rows
5 Push-ups
Workout Prep
Workout Prep**
3 sets
10 Double Unders
4 GHD’s
2 Burpee Pull-Ups *
* 2nd set: 2 Burpee Chest to Bar
* 3rd set 2 Burpee Muscle Ups
3 sets
10 Double Unders
4 GHD’s
2 Burpee Pull-Ups *
* 2nd set: 2 Burpee Chest to Bar
* 3rd set 2 Burpee Muscle Ups
Metcon
Metcon (Time)
5 Rounds
60 Double Unders
15 GHD’s
5 Burpee Bar Muscle Ups
( Modify this movement to burpee chest to bars or burpee pull-ups.)
60 Double Unders
15 GHD’s
5 Burpee Bar Muscle Ups
( Modify this movement to burpee chest to bars or burpee pull-ups.)
Time Cap 20 Minutes