CrossFit W.O.D
Strength:
4 SuperSets:
10/10 1DB Bent-Over Rows
00:20 Sec Ring Support Hold
00:30-00:45 Sec SuperMan Hold
Metcon:
10 Rounds For Time:
10 WallBall Shots #10/6kg
10 V-Ups
CrossFit W.O.D Strength: E02:00MOMx5 Sets: 2 Squat Snatch E01:30MOMx5 Sets: 1 Squat Snatch Metcon: 2 R.F.T: 75 Air Squats 50 Sit-Ups 25 Push Ups CrossFit Endurance For Time: 10 Burpee Pull Ups 20 Box Jump Overs 30 V-Ups 40 Back Extensions 50 Alt. Lunges
CrossFit W.O.D Strength: Weighted Ring Dips 5-5-3-3-3 Metcon: 16:00 Min AMRAP: 200m Run 12 KB SDHP #1x32/24kg 3 WallWalks CrossFit Endurance Part A: E06:00MOMx4 Rounds: 400m Run Into- 30m Burpee Broad Jumps 20 Jump Squats 10 2DB STOH #2x15/10kg Part B: E04:00MOMx3 Rounds:
CrossFit W.O.D Strength: Bulgarian Split Squats 8-8-6-6-6 (Each) Metcon: 02:00 Min On\01:00 Min Off x 6 Alt. Rounds: 1.) 9/7 Cals Echo Bike Into AMRAP: 2DB Box Step Overs @2x22.5/15kg 2.)10 2DB Devil's Press Into AMRAP: Tuck Ups CrossFit
CrossFit W.O.D Strength: E03:00MOMx4 Supersets: 8\8 1DB Bent-Over Rows 00:20 Sec Box L-Sit Holds Metcon: 5 R.F.T: 20 Russian KB Swings #32/24kg 10 Toes To Bars 20 Box Jumps #60/50cm